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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

10 SETS

3 Weighted Pull-Ups (AHAP)

20 Tib Raises

10/10 DB Poliquin Step-Ups (Light)

-Rest as Needed b/t Sets-

(Score is Heaviest Weight)

GOAL: RPE 8-9 | Pull-Ups should be most challenging part. The other 2 movements are accessories while resting for your next set of pull-ups.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper

Max Bar Dips

Immediately Into…

Max Banded Tricep Extension

Immediately Into…

1:00 Gun Hold (Empty Barbell)

-Rest as Needed b/t Sets-

(No Measure)

2.) 2 SETS – Lower

12-10-8-6

DB Goblet Squat (Heavy)

DB Glute Bridge-Up (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory, Arms/Abs

50-40-30-20-10

Banded Curls

Crunches

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

MONDAY MADNESS (Checkmark)

EMOM x 21 MINUTES

MIN 1 & 2 – 30/25 Cal Row

MIN 3 – 1 Round of Strict ‘Cindy’

*5 Pull-Ups

10 Push-Ups

15 Perfect Air Squats

(No Measure)