CrossFit Mettle and Honor – NC FLEX

Functional Strength

5 SETS (Weight)

8 Tempo Barbell Z-Press (30X0)

-Rest 1:00-

12-15 DB Lateral Raise (Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight on Z-Press)

GOAL: RPE 8 | Boulder shoulders to end the week! Let’s GO!

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 20 MINUTES

MIN1 – 15 Burpees

MIN 2 – 20 Russian Kettlebell Swings (Heavy)

MIN 3 – 15 DB Strict Press (Moderate)

MIN 4 – Single Unders

(No Measure)

2.) 3 SETS

12-15 Seated DB Rear Delt Raise (Moderate)

-Rest 1:00-

12-15 DB Incline Y-Raise (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | The first piece is meant to get the heart pumping a bit while still working the shoulders through some different movements. For the second piece, slow down and move with intention. Big delts, big shoulders! LET’S GO!

Extra Credit

3 SETS FOR QUALITY (Checkmark)

8-10 Hanging Knee Raise

:45/:45 Side Plank L/R

-Rest 1:00 b/t Sets-

(No Measure)