Wednesday

CrossFit Mettle and Honor – NC FLEX

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Reps of I-Y-T w/ Small Plates

-Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets-

(No Measure)

FOCUS: Get Warm then GET AFTER IT.

GOAL: Athletic / GPP Day.

TIME: 15min Warm-Up / 30min Workout / 15min Cool Down of Your Choice.

Athletic/Explosive

Metcon (1 Rounds for time)

3 SETS

2 Power Clean (Mod-Heavy, Athlete Choice)*

20 Burpees

20/15 Cal Bike

2 Power Clean (Mod-Heavy, Athlete Choice)

20 Russian KB Swings

20 Toes to Bar

2 Power Clean (Mod-Heavy, Athlete Choice)

*Choose a weight that challenges you for 2 quick singles but you know you can hit every time you touch the bar.

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

Mixed Conditioning

Warm-up (No Measure)

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…