Wednesday

26
Sep

Wednesday

Announcements

Get your CFMAH Hoodies, and buy fall gear here: https://bit.ly/3Uxl3uh

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 (AMRAP – Reps)

EMOM x 30 MINUTES*

MIN 1 & 2 – Max Cal Bike or Row

MIN 3 & 4 – AMRAP of 7 Russian KB Swings + 7 Box Jumps

MIN 5 – REST

*Goal for this EMOM is to beat or meet your score every time on BOTH the Cardio and AMRAP portions. Godspeed friends…see you on the other side.

(Score is Reps)

FOCUS: Repeat Effort from August. If you’re feeling beat up, take this slow and use it as an active recovery workout with light Russian Swings and Step-Ups.

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…