CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

10/10 1/2 Kneeling DB Strict Press (Mod)

10/10 DB Supported Row (Mod)

10/10 1/2 Kneeling KB Woodchops*

*Use a mod-light KB start from the bottom on the kneeling side and bring the KB up and across the body with extended arms.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Upper Body Push-Pull

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Pull-Overs (Heavy)

:45/:45 Single Arm Overhead Hold (Heavy)

-Rest 1:30 b/t Sets-

GOAL: RPE 8 | Upper Body

2.) 3 SETS

Max Banded Straight Arm Pull Down

-Rest :30-

Max Empty Barbell Skull Crushers

-Rest :30-

Max Empty Barbell Reverse Curls

-Rest :30-

Max Empty Barbell Behind Neck Wide Grip Press

-Rest as Needed b/t Sets-

GOAL: RPE 8 | Upper Body

3.) 3 SETS FOR QUALITY

Max Ring FLR Hold

-Rest as Needed b/t Sets-

GOAL: RPE 8 | 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)