CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 DB Tempo Bench Press (20X0)

-Rest 1:30-

8-10 Tempo Chin-Up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on DBs)

GOAL: RPE 10 | Final week of the month means we are going back to 1:30 rest intervals and dropping the tempo. This should put you in a good headspace to crush this final week of September and go a little heavier or squeeze out an extra rep. Let’s get it!”

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

MAX Reps Bar Dips into MAX Bar Dip Hold

-Rest :30-

12-15 DB OR Cable Chest Fly (Moderate)

-Rest :30-

MAX Reps Incline Push-ups

-Rest 1:30 b/t Sets-

2.) 4 SETS

15/15 Single Arm Tricep Extensions (Moderate)

-Rest :10-

15/15 Single Arm Banded OR Cable Push-down (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | We are building off Week 2 here, so squeeze out a few more reps on those max sets. For the incline push-up, choose an incline that allows you to hit 10+ reps. The pump will be legendary. Enjoy.

Extra Credit

5 ROUNDS FOR QUALITY (Checkmark)

3:00 Row OR Bike

400m Run

100 Single Unders

(No Measure)

GOAL: Conversational pace here. Just some good steady-state cardio.