CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-10 Incline Barbell Tempo Bench (20X0)

-Rest 1:30-

8-10/8-10 Single Arm Supported DB Tempo Row (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight of Bench)

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.) 4 SETS

8-10 DB Crossbody Hammer Curl (Moderate)

-Rest :10-

MAX REPS Banded OR Cable Bicep Curl (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8/8 Single Arm Landmine Row (Heavy)

-Rest 1:00-

MAX SET Ring Pull-up OR Neutral Grip Lat Pulldown (Aim for at least eight reps)

-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 Ring Pull-ups, you should aim for at least eight reps. If not, substitute this for ring rows.

Extra Credit

8 SETS FOR QUALITY (Time)

500m Row

-Rest :30 b/t Sets-

(Score is Slowest Time)

GOAL: Start at a conversational pace and build to a moderate pace while focusing on breathing and staying relaxed.