CrossFit Mettle and Honor – NC FLEX

Functional Strength

2-3 SETS FOR QUALITY (Checkmark)

2:00 Cardio Choice

Immediately Into…

4:00 AMRAP of:

5 Pull-Ups

10 American KB Swings

15 Sit-Ups

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 6 | Warm-Up, Primer, Sweat Sesh. Should be feeling GOOD here.

Bodybuilding

Metcon (Checkmark)

1.) AMRAP x 10 MINUTES*

10 Alt. DB Box Step-Ups

10 DB Romanian Deadlifts

20 Slow Glute Bridge-Ups

*Use a weight that challenges you to hold onto the DBs for the 20 reps each round. No rest b/t sets…AMRAP.

(No Measure)

2.) 3 SETS

2:00 Wall Sit (Weight Optional)

1:30 Plank or Ring FLR

1:00 Hollow Rocks

2 x Max Bar Hang*

*After you come down, rest :30 then go right back up.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 8 | Both of these should test your mettle a lil bit. If the time domains on the static hold work are TOO EASY…make them harder. The bar hang tho…see what you got.

Extra Credit

ON A 30:00 RUNNING CLOCK… (Checkmark)

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest. Every 5:00 including at 0:00 perform 7 weighted Up-Downs

(No Measure)

GOAL: RPE 6 | Weighted Ruck + Weighted Up-Downs (from standing crawl down the plank position, hold for :01, then crawl back up).