NC FLEX – Fri, Jul 12 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Tempo Incline DB Bench Press (30X0)

-Rest 1:30

12/12 Single Arm DB Row (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest 1:30-

12-16 Seated DB Lateral Raises (Moderate)

-Rest :30-

16-20 Seesaw Alternating DB Front Raise (Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

12-16 DB (OR Cable) Flys (Moderate)

-Rest 1:30-

8-12 DB Upright Rows (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | I love a good 1+1/4 reps on the twist press. This emphasizes the stretch portion of the lift, which is key if you are looking to grow. Enjoy!