CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

10 SETS*

5/5 DB Supported Row (Heavy)

10 Weighted Dips*

10 Single DB Goblet Squat (Heavy)

*Use a weight on the dips that allows you to complete all the reps with enough resistance to make it a challenge.

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Standing KB Pull-Overs (Mod)

20 Russian KB Swing (Mod)

Max Reps KB Horn Curls (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. DB Farmer Long Lunges (Mod)

1:00 Split Squat Hold (L)*

1:00 Split Squat Hold (R)*

*

Option to hold plate overhead while in the 1:00 hold.

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

AMRAP x 4 MINUTES

15 Glute Bridge-Ups

15 Narrow Grip Banded Pull-Down

15 Banded Tricep OH Extensions

-Rest 1:00 b/t Sets-

(No Measure)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Nasal Breathing Only.

(No Measure)