CrossFit Mettle and Honor – NC FLEX

Functional Strength

FOR QUALITY (Weight)

40 Reps of Weighted Pull-Up*

*Use a weight that you can do ~5 reps at a time. Try to take short breaks between sets. All strict, no mini kips.

(Score is Weight)

GOAL: RPE 7 | …no little feet kips either. Strict and rigid. Chin over the bar. This is one those workouts that you can throw away the reps and rush through…do NOT. Feel every rep and push yourself for a weight that challenges you in the 3-5 rep range.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. Hammer Curls

20 Banded Curls*

20 Strict Dips

*Stand on the band and experiment with your grip…wide vs. narrow.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

10 Slow Barbell Bent Over Rows

1:00 Plate Gun Hold

1:00 Push-Up Plank Hold

1:00 Max Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Arms + Back focus. Choose the weights that feel right for you today…if you want to go heavier, go for it. If you want lighter loading, move slowly and feel each rep. Either way, make the 20-20-20 challenging for YOU.

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)