CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy)

-Rest :10-

Max Reps DB Push Press (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Strict Press)
GOAL: RPE 9 | The behind-the-neck press is a great way to get your shoulders into a deep stretch. You may have to go lighter here, but I want you to really focus on a full range of motion. We have to keep our mobility as we get bigger and stronger! You do that with full-range-of-motion lifting. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-16 DB Lateral Raises (Moderate)

-Rest :30-

16-20 Seesaw Alternating DB Front Raise (Moderate)

-Rest 1:30 b/t Sets-

1.) 3 SETS

8-12 Close-Grip Bench Press (Moderate-Heavy)

-Rest 1:30-

Max Reps Close-Grip Chin -Up

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 DB Skull Crusher (Moderate)

-Rest 1:00-

8-12 Incline Supinated Grip DB Curl (Moderate)

-Rest :30-

Max Reps Banded (OR Cable Machine Rope) Curls

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Shoulders, arms, and more arms. There is nothing better than a good bicep pump as we head into a rest day.