CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

2 SETS*

21-15-9

Wide Grip Behind the Neck Press**

Wide Grip Pull-Up

*Complete 21 of each, 15 of each, then 9 of each. Rest and repeat.

**Use barbell in a snatch-width type of grip.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Working wide! Want to be able to project a movie on our backs LOL!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body

30 Alt. Slow DB Poliquin Step-Ups (Light)

30 Tib Raises

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Upper Body

30 Banded Narrow Grip Pull-Down

30 Banded Face Pulls

(No Measure)

3.) 3 SETS – Accessory

1:00 Banded Plank

1:00 Alt. Deadbugs*

*Hold a light plate pressed out over chest.

-Rest 1:00 b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!