CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

1.) 4 SETS

8-12 Prone DB Shoulder ATYs (Light)

-Rest 1:00 b/t Sets-

2.) 3 SETS

8-12 Tempo DB Z-Press (30X0)

-Rest 1:00 b/t Sets-

3.) 2 SETS

8/8 Split Stance Single Arm Tempo DB Press (30X0)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Just some quality shoulder work for one final week before the start of the next cycle. Loading should all be pretty light to moderate, and the focus should be on mechanics and tempo.

Bodybuilding

Metcon (Checkmark)

1.) EVERY 4:00 x 3 SETS

16 Russian KBS (70/53)

12 Burpees (fast)

15/12 Cal Row Sprint

-Rest an Additional 10:00 b/t Part 1 & Part 2-

2.) EVERY 4:00 x 3 SETS

16 DB Floor Press (Light-Mod)

12 Burpees (Fast)

15/10 Cal Bike Sprint

(No Measure)

GOAL: RPE 10 | I couldn’t think of a better way to wrap up this cycle than bringing this piece back from week 2. Enjoy, and if you did this already, try and go just a little bit faster. We are aiming for 1:30-1:45 MAX of work per interval here.

Extra Credit

FOR QUALITY (Checkmark)

30min Jog or Weighted Walk to cool down the engine after setting it on fire.

(No Measure)