CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Rack Lunge (3×10/10*)

*Use the same Mod-Heavy weight for all 3 sets. Superset each set with…

A1. 15 Strict Ring Rows or DB Bent Over Rows

A2. 10/10 Plate Around the Worlds

(Score is Weight)

GOAL: RPE 6-7 | Challenging every set but sub max on the Lunges. In the supersets and bodybuilding, think about complete and utter control of the movements.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12 Alt. Hammer Curls (Mod)

12 Alt. DB Front Raise (Mod)

-Rest as Needed b/t Sets-

2.) 2-3 SETS

12 At. DB Shoulder Press (Mod)

12 Strict Toes to Bar

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

MONDAY MADNESS (Checkmark)

EMOM x 15 MINUTES*

MIN 1 – :45 Cardio Choice 1

MIN 2 – :45 Cardio Choice 2

MIN – :45 Max Air Squats

*Choose two different Cardio Options and complete :45 of a moderate / sustainable pace.

(No Measure)