CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Behind-the-Neck Strict Press(Moderate)

-Rest 1:00-

16-20 DB Alternating Front Raise

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 7 | A little extra shoulder work here after yesterday’s big upper session. Adjust the RPE accordingly based on how you feel and focus on quality of movement over load.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Reps Pull-ups

-Rest 1:00-

12/12 Single Arm DB (or Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 16 MINUTES

MIN 1 – Max Cal Bike

MIN 2 – :45 Max Reps Knees To Elbow

MIN 3 – :45 DB Push Press (Moderate)

MIN 4 – Rest

(No Measure)

3.) EMOM x 6 MINUTES

MIN 1 – 15-20 Sit-Ups (or Cable Crunch)

MIN 2 – 10-15 Barbell Rollouts

(No Measure)
GOAL: RPE 8 | On the single-arm row, make sure you are pulling the elbow up to your pocket, not your shoulder. We want to hit the lats here, not the biceps. For the middle piece, make sure you really push the pace on the bike to get some solid conditioning in along with the pump. Enjoy!