CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 8 Wide Grip Behind the Neck Press (Mod)

MIN 2 – 12 Supinated Wide Bent Over Row (Mod)

(Score is Weight)

GOAL: RPE 7 | Wide Grip Push + Pull Pumps.

Bodybuilding

Metcon (Checkmark)

3 SETS

20 Heavy DB Shrugs (AHAP)

10/10 Standing Single DB Push Press (AHAP)

-Quick Rest-

Max DBL DB Front Rack Hold (AHAP)

-Immediately Into-

Max Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

2 SETS*

75 Banded Straight Arm Push-Down

75 Banded Tricep Extensions

75 Banded Crunches

75 Banded Curls

*Goal is to push for biggest set possible in each movement before taking a break. Only :10-:15 between each break.

-Rest as Needed b/t Sets-

GOAL: RPE 9 | Upper Body + Banded Pumps.

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest. Every 3:00 stop and to 10 Push-Ups.

(No Measure)

GOAL: RPE 6 | Weighted Ruck + Weighted Push-Ups