CrossFit Mettle and Honor – NC FLEX

Warm-up

Warm-up (No Measure)

2 SETS

3:00 Cardio Choice (Athlete Choice)

3:00 Dynamic Stretching (Athlete Choice)

-No Additional Rest b/t Sets-

(No Measure)

GOAL: Choose 3 movements for the stretching period and flow through 1:00 each. Ex: Leg Swings / Arm Crosses / Kang Squats.

Athletic/Explosive

Metcon (Time)

4 SETS

1:00 Cardio Sprint*

10 Burpee Box Step-Overs

20 Alt. DB Snatch (Moderate)

1:00 Cardio Sprint*

*Ex: 200m Run, 20/15 Cal Row, or 20/15 Cal Bike. Choose any option and mix/match based on your preference.

-Rest 3:00 b/t Sets-

(Score is Slowest Set)

Extra Credit

BODYWORK WEDNESDAY

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

(No Measure)