CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

2 SETS

15-12-9*

Wide Grip Pull-Up

DB Narrow Bench Press (Mod-Heavy)

*Complete 15/15 – 12/12 – 9/9 then rest as needed and repeat. For the narrow bench press, hold the DB together / parallel over chest and press in straight line up.

(Score is Weight on DBs)

FOCUS: RPE 7 | One of my favorite combos! The weight on the DBs shouldn’t be massive but slow the work down to the point where each set is a struggle. For the pull-ups can you perform with a (1111) tempo cadence for an additional challenge?

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Bent Over DB Reverse Flys

Immediately Into…

Max Reps DBL DB Wide Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

10 Reps of 1+1/2 EZ Bar Curls*

*Increase weight every set. Slow descent on the 1/2 curl only, fast full curl.

(No Measure)

3.) FOR QUALITY

30-20-10-20-30

Glute Bridge-Up*

Hollow Rock

*:01 Pause and Squeeze at the top.

(No Measure)

GOAL: RPE 7 | Upper Body / Back + Arms. Mind-muscle connection on the EZ Bar curls. Extra points if you stare directly at the ‘CEP.

Extra Credit

Metcon (Checkmark)

ON A 15:00 RUNNING CLOCK…

Practice Your Balance / Accuracy…you can do this many ways but any way that you choose make sure you’re having fun, feeling your body, and making the adjustments to improve. This is practice and play.

Examples…

Handstand Practice

Single Leg Practice

Yoga Practice

Throwing Practice

Shooting Practice

Sport Practice

(No Measure)