NC FLEX – Wed, May 3


May Focus details are in the description.

CrossFit Mettle and Honor – NC FLEX

Aerobic Capacity

Metcon (Checkmark)


5:00 Cardio Choice

-Rest 1:30-

4:00 Cardio Choice

-Rest 1:00-

3:00 Cardio Choice

-Rest :45 –

2:00 Cardio Choice

-Rest :30-

1:00 Cardio Choice

-Rest 2:00 b/t Sets-

GOAL: RPE 5 | Aerobic Capacity. Today’s goal is to hold the same pace for all sets.

Bodyweight Movement Flow

Metcon (Checkmark)


40 Jumping Jacks

30 Alt. Lunges

20 Push-Ups

10 Pull-Ups or Chin-Ups

-Rest 1:30 b/t Sets-

GOAL: RPE 5 | Move, sweat, and flow. Make yourself proud of each rep.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)