CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

6 Seated DB Shoulder Press (Heavy)

Rest :15

12 Seated DB Rear Delt Fly (Moderate)

Rest :15

25 DB Lateral Raise (Light-Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Big shoulder pump heading into a well-deserved rest day. These 6-12-25 tri-sets were a huge hit in the past, so we are bringing them back here for a little midweek spice!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

6 Weighted Chin-up (Heavy)

-Rest :15-

12 Supinated Grip DB Curls (Moderate)

-Rest :15-

25 KB Horn Curls (Light-Moderate)

-Rest 3:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 DB Cuban Press (Moderate)

-Rest 1:30-

12-16 Barbell Upright Rows (Light-Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | We will alternate between triceps and biceps for this midweek shoulders and arms day throughout this cycle. Last week we hit triceps. This week, biceps with a nice 6-12-25 tri-set to really blow up the arms! Enjoy.