CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (10-10-10)

(Score is Weight)

GOAL: RPE 6-7 | Goal is to hit 3 consecutive sets of 10 @ Moderate or Moderate+ load. Try to start with the same or better for the 10 from last week.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 KB Goblet Box Step-Ups (Mod-Heavy)

20 KB Goblet Floor Press (Mod-Heavy)*

40 Jumping Air Squats

*Hold the press out position in the floor press for a clear :02 count each rep.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper / Lower Push Combo

2.) 3 SETS

10 Strict Chin-Ups

15 DBL DB Deadlift (Heavy)

Immediately Into…

Max Reps Banded Curls

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper / Lower Pull Combo

3.) EMOM x 12 MINUTES

MIN 1 – Max Reps DB Chest Fly (Light)

MIN 2 – Max Reps DB Close Grip Bench (Light)

MIN 3 – Max Reps DB Alt. Step-Back Lunges (Light)

(No Measure)

GOAL: RPE 8 | Glutes / Chest

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)