CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

FOR QUALITY*

10-9-8…and so on down to 1

Bench Press

Strict Pull-Up

Strict Dip

*Extra challenge…all reps for all movements must be performed unbroken.

(Score is Weight on Bench Press)

GOAL: RPE 7 | Not for time! Athlete choice whether you want to use DB bench or Barbell bench. Around bodyweight would be a great test for this workout.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

5/5 DB or KB Turkish Get-Up (Mod-Light)*

1:00/1:00 Side Plank

*Perform the movement from the ground to the standing position. Optional to return back to the ground under tension or reset back down without the ‘get-down’.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Full Body

2.) 20-16-12-8

DB Alt. Curl (Increase Weight Each Set)

Diamond Push-Up

Hollow Rock

(No Measure)

GOAL: RPE 7 | Upper Body / MIdline

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)