CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

FOR TIME / QUALITY

30-20-10-20-30

DB Bench Press (Mod-Heavy)

DB Glute Bridge-Ups

DB Weighted Sit-Ups

*Complete 30 of each, 20 of each, 10 of each…then back up the ladder. Choose a weight that you can go unbroken for the first 1/2 of the ladder.

(Score is Weight of Bench)

GOAL: RPE 6-7 | Option to complete this with a little more quickness if you want to get a more ‘conditioning’ type of stimulus. If you want to feel an insane pump…slow and controlled.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body

2:00 Weighted Wall Sit

-Quick Rest-

2:00 Weighted Plank

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS – Upper Body

15 Bar Dip Shrugs*

Immediately Into…

Max Set of Dips

Quick Rest Then…

20 Double DB Hammer Curls (Light)

20 Double DB Arnold Presses (Light)

*Start on dip bars with arms locked out then shrug up and down 15 times (similar to how you would do a standing DB shrug) then get into your max set.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)

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

(No Measure)