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CrossFit Mettle and Honor – NC FLEX
Functional Strength
Front Squat (10-8-6-8-10*)
*Wave Loading…Start moderate and build each set until you reach the set of 6. After the set of 6, try to match your 8 / 10 on the way back up the ladder. Superset each set of FS with 30 Banded Pull-Aparts and 30 Banded Good Morning.
(Score is Weight)
GOAL: RPE 6-7 | Heavy-ish but something you know you can hit for each set. On the way back up the ladder, meet or beat your previous numbers.
Bodybuilding
Metcon (Checkmark)
1.) 3 SETS – Upper
20 Alt. DB Incline Bench Press (Mod-Heavy)*
Immediately Into…
Max Wide Grip Push-Ups
*Use 2 DBs. Hold one at extension and lower/raise the other…this is 1-rep. Complete the same on opposite side…this is 2-reps.
-Rest as Needed b/t Sets-
(No Measure)
2.) 3 SETS – Lower
30 Slow Calf Raises
2:00 Weighted Wall Sit
-Rest as Needed b/t Sets-
(No Measure)
3.) 2 SETS – Accessory, Glutes/Shoulders*
30/30 Side Planted Leg Raises
30/30 Prone Leg Raises
*Complete 30 on one side then switch to the other.
-Rest as Needed b/t Sets-
(No Measure)