CrossFit Mettle and Honor – NC FLEX

Strength

2-3 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 | Another push/pull session coming off a rest day. Tackle this piece accordingly based on how you feel. We want impeccable reps and tempo here. Knocking the prescribed sets to 2-3 as we start to prep for next cycle.

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 | Really feel the stretch portion of the lift in the twist press. For the lateral raises, add some spice with a 1-second hold at the top of every rep. This is it for this cycle. Leave no doubt!