CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
EMOM x 14 MINUTES
MIN 1 – :45 DB Bent Over Row (Mod)
MIN 2 – :45 Alt. Lateral Box Step-Overs (Low Box @ No Weight)
FOCUS: Upper Pull / Lower Push
TIME: 14min
GOAL: RPE 6-7 | Use a weight on the BOR that you can earn 10-15 reps per round. Slow and intentional on the lateral box step-overs…think about the glutes and adductors working to push and pull you across the box with each rep. Both feet come to the top of the box leading with foot closest to the box then step down/across with same foot leading. Repeat opposite way.
Bodybuilding
Metcon (No Measure)
1.) 3 SETS
10 DBL DB Pull Overs (Mod)
into…
20 Short ROM Narrow DB Bench Press (Mod)*
*Touch DBs to chest and press quickly to 3/4 ROM and back down.
-Rest as Needed b/t Sets-
FOCUS: Chest / Shoulders
2.) FOR QUALITY*
75 Strict Dips
75 DB Glute Bridge-Ups (Heavy)
75 Slow Crunches
75 Single DB Crush Curls (Mod)
*Partition as Needed to Complete All Reps.
FOCUS: Arms / Abs / Posterior
Mixed Conditioning
Metcon (No Measure)
WEEKEND WARRIORS
ON A 20:00-40:00 RUNNING CLOCK…
Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*
*Weight Vest Optional…
Beginner — No weight
Intermediate — 20lb Vest or Ruck
Advanced — 50lb Vest or Ruck