CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×10

1+1/2 Box Squats*

*Use a mod-heavy weight. Box should be set-up at parallel or slightly above. Perform squat down, stand halfway, back down, then all the way back to standing.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Get ready for the BOOTY BURN of the CENTURY. Use a weight that you can control for all 10 reps…if needed, start lighter then build slowly across the 5 sets.

Bodybuilding

Metcon (No Measure)

2 SETS

20 Alt DB Curtsy Lunges (Mod)

Immediately into…

20 DB Push Press (Mod)

-Short Rest b/t Sets-

2 SETS

Max Banded Hammer Curls

Immediately Into…

:30 Banded Curl Hold

-Rest 1:30-

Max Banded Tricep Press-Down

Immediately Into…

:30 Banded Press-Down Hold

-Rest as Needed b/t Sets-

FOR QUALITY

100 Weighted Sit-Ups (Heavy)*

*Breakup as needed.
GOAL: For the Lunge / Push Press combo…gamble a little bit today aka go for a weight that makes the lunges ROUGH then try to gut out the Push Press. For the weighted sit-ups, I usually use a 75lb DB. With this type of weight, anchor your feet.

Mixed Conditioning

Metcon (No Measure)

7 SETS

2:00 ON / 1:00 OFF

Max Distance Any Cardio Machine*

*Try to keep all meters within striking distance of one another. Don’t score 750m on set 1 then 100m on set 2…consistent.