Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1&2 – 5/5 Slow KB Turkish Get-Up

MIN 3 – :45 Max Toes to Bar

(Score is Lowest Reps of TTB)

GOAL: RPE 7 | Full-Body + Midline Pumps.

Bodybuilding

Metcon (Checkmark)

3 SETS

10 DBL DB Curl to Press (Mod)

15 Strict Dips

20 Plate Front Raises to Overhead

-Rest 1:30 b/t Sets-

(No Measure)

2 SETS

30 DB Bent Over Flyes (Light-Mod)

30 DB Chest Flyes (Light-Mod)

30 Wide Grip Banded Lat Press Down

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body Pumps.

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)