CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

7 SETS*

10 DB Bent Over Rows (Light)

10 DB Strict Press (Light)

10 DB Alt. Farmer Lunges (Light)

*Use a weight that you can do all 30 reps without putting the DB down.

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS*

Max Chin-Ups

-Quick Rest-

Max Bar Dips

-Rest 1:30 b/t Sets-

*Use a 20lb Vest for both if you can do at least 12-15+ Reps unbroken of both movements.

(No Measure)

2.) 3 SETS

20 Alt. DB Twisting Curls (Mod)

20 Single DB Goblet 1/2 Squats (Heavy)*

*End Squat Slightly Above Parallel. Focus on Quad engagement.

-Rest 1:30 b/t Sets-

3.) 3 SETS

20 Alt. Landmine Rotations (Mod)

30 Russian KB Swing (Heavy)

40 Push-Ups

(No Measure)

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Nasal Breathing Only.

(No Measure)