CrossFit Mettle and Honor – NC FLEX

Functional Strength

3 SETS FOR QUALITY (Checkmark)

100m KB Farmer Carry (Heavy)

20 DBL KB Deadlifts (Heavy)

10/10 Single KB Staggered Stance RDL (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 8 | GRIP CITY. With the KB RDLs, focus on pressing the butt and hips BACK with a little extra ‘umph’…this is the way to feel the RDL more in the posterior.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Heavy DB Shrugs (AHAP)

10/10 Standing Single DB Strict Press (AHAP)

1:00/1:00 Standing Single DB Overhead Hold (AHAP)

-Rest as Needed b/t Sets-

(No Measure)

2.) 1 SET FOR QUALITY

2:00 Banded Plank

100 Banded Straight Arm Push-Down

100 Banded Crunches

2:00 Banded Plank

GOAL: Shoulders + Arms + Midline. Coming for your traps and shoulder caps today. In the single arm DB press, try to keep your midline solid…you’ll be shocked about how much this turns into a midline exercise. ABS POPPIN QUICK.

Extra Credit

Metcon (Time)

FOR TIME*

50-40-30-20-10

Cals on Bike

*Must complete each number of cals then rest :30 before starting the next set.

(Score is Time)

GOAL: RPE 9 | Lungs on Fire Pumps. If you really want to FEEL THIS…do not hold anything back. Holding anything back would be cheating the experience. You are not trying to ‘win’ this workout…you are training to hold unsustainable paces.