Announcements

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

5 SETS

7 Back Squats (Mod-Heavy)*

Max DB Bent Over Rows (Mod)

*Use the same mod-heavy weight for all 5 sets.

-Rest as Needed b/t Sets-

(Score is Weight on Squat)

GOAL: RPE 7 | Squat Day. Use a weight that challenges you for 7 but a good training weight vs. a weight that crushes you.

Bodybuilding

Metcon (Checkmark)

3 SETS

15 EZ Bar Curls (Mod-Heavy)

30 Banded Tricep Extensions

Max DB Floor Press (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2 SETS*

75 Scap Push-Ups

50 Close Grip Push-Ups

25 Strict Pull-Ups

*Complete in Order.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body Pump. Arms & Chest focus.

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)