CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

15 DB Push Press (21X1)

15 Wide Stance DB Deadlift (2121)

15 DB Bent Over Rows (2121)

*Use Moderate to Moderate-Heavy DB for all movements. Optional increase weight each set.

-Rest 1:30 b/t Sets-
GOAL: RPE 6-7 | Upper Push-Pull with a wide base lower Pull. Each of these movements has a :02 descent. The DL and BOR both have a :02 ascent as well. In the PP, looking for speed OH then slow lower.

Bodybuilding

Metcon (No Measure)

2 SETS

30 KB Upright Row (Light)

30 KB Goblet Press (Light)

30/30 Banded Chest Fly

-Rest as Needed b/t Sets-

2 Sets

30 Bench Dips

30 KB Swings (Light)

30 KB Pull-Overs (Light)

-Rest as Needed b/t Sets-

FOR QUALITY

60 Slow Alt Mountain Climbers*

60 Slow Weighted Crunches (Light)

*L+R = 1-Rep
GOAL: Use a light KB and try to go unbroken…it might not be possible in the second set through but looking to minimize breaks. Maximum 1 break per movement.

Mixed Conditioning

Metcon (No Measure)

“DOUBLE-UP TABATA”

16 SETS

:20 ON / :10 OFF

Any Cardio