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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3×7

Hang Power Clean + Push Press

*All sets at Mod-Light. 1 Rep is 1HPC into 1PP.

(Score is Weight)

GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping ourselves at mod-low volume, light reps, and crisp execution.

Bodybuilding

Metcon (Checkmark)

3-4 SETS

20 Straight Arm Banded Pull-Down

15 DB Incline Bench Press (Mod)

10 Slow DB Curl to Reverse Grip Press (Empty Barbell)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 5 | Deload week. Upper body flow. Take one movement right into the next.

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)