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CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Weight)
5 SETS
10/10 DBL DB Suitcase Split Squat (Mod)
:30/:30 Split Squat Hold (Weight Optional)
10/10 Single DB Half Kneeling Press (Mod)
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 6-7 | Coming back to a classic NCFLEX triplet. Lower Body Push / Static Hold / Upper Body Push. These type of full-body triplets are going to show up more in the next few weeks.
Bodybuilding
Metcon (Checkmark)
1.) 3 SETS – Upper Body
9 DB Bent Over Row (Mod)
21 Narrow Grip DB Floor Press (Mod)
Immediately Into…
1:00 1/2 Active Floor Press Hold*
*Hold the DB at 1/2 Height Off the Chest.
-Rest as Needed b/t Sets-
2.) 3 SETS – Lower Body
10-15 Barbell Hip Thrust (Heavy)
-Rest as Needed b/t Sets-
1 SET
Accumulate 5:00 of DB Glute Bridge Hold (Heavy)*
*50 Air Squats Every time you Break.
3.) 2 SETS – Accessory, Arms/Abs
30-20-10
Single DB Curl
Hollow Rocks
-No Additional Rest b/t Sets-
(No Measure)