CrossFit Mettle and Honor – NC FLEX

Functional Strength

5 SETS (Weight)

15-12-9-12-15

Barbell Strict Press

Tempo Ring Row (20X0)

-Rest :30 b/t Each Full Set-

(Score is Weight)

GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that weight throughout this piece. If you cannot continue to strict press for the second sets of 12 and 15, swap to a Push Press to stay unbroken. Fight for the tempo on the ring rows, even on the bigger sets.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 25 MINUTES

MIN 1 – :45 Max Push-ups

MIN 2 – :45 Max Reps Bent Over DB Row (Light)

MIN 3 – :45 Max DB Squeeze Press (Light)

MIN 4 – :45 Max Reps Single DB Hammer Curls (Light)

MIN 5 – Rest

(No Measure)

-Rest an Additional 2:00 b/t Part 1 & Part 2-

2.) EMOM x 12 MINUTES

MIN 1 – Max Cal Bike

MIN 2 – 12-15 DB Lateral Raises (Light-Mod)

(No Measure)

GOAL: RPE 8 | The goal here is to breathe heavy and get a solid pump. Have fun and aim for consistency on the Assault Bike calories and control on the dumbbell lateral raises.

Extra Credit

3 SETS FOR QUALITY (Checkmark)

12 Alt. Landmine Rotations

-Rest :30-

:45/:45 Side Plank L/R

-Rest 1:30 b/t Sets-

(No Measure)