CrossFit Mettle and Honor – NC FLEX

Functional Strength

FOR QUALITY (Checkmark)

100 Single Unders

50 DB Goblet Squats

25/25 DB Snatch

50 Weighted Sit-Ups

50 Single Unders

25 DB Goblet Squats

15/15 DB Snatch

25 Weighted Sit-Ups

100 Single Unders

(No Measure)

GOAL: RPE 7 | Chipper-style functional strength today. This one is not for time…buti it could be. My preference for today would be to try to keep things cool, calm, and collected throughout. Really feel every rep.

Bodybuilding

Metcon (Checkmark)

1.) 3×15

DB Floor Press (Heavy)*

*Optional Superset…Max DB Chest Fly (Light) immediatelty after each set.

(No Measure)

2.) 3×10

1+1/2 EZ Bar Curl (Mod-Heavy)*

*Optional Superset…Max Plate Gun Hold immediately after each set.

-Rest as Needed b/t Sets-

(No Measure)

3.) 3×30

Banded Tricep Push-Down

*Optional Superset…Max Reps of Bench Dips.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Simple…arm pump.

Extra Credit

ON A 20:00-40:00 RUNNING CLOCK… (Checkmark)

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck

(No Measure)

GOAL: RPE 6 | Take a hike, my friends!