Friday

10
Nov

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10/10 Single Arm KB Upright Row (Mod-Light)

10 Alt. KB Around the World

:30 Max KB Goblet Press (Speedy! But w/ Control)

*Minimal rest b/t movements

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Shoulder focus today. Control the upright row and the ATW. For the ATW pause in front of the chest…if you want to spice it up, add 1:00 KB Gun Hold after the ATW. For the 10 reps, alternate directions each rep.

Bodybuilding

Metcon (No Measure)

FOR QUALITY

2:00 Cardio Choice (Mod)

2×15 DB Hang Clusters (Mod)

-Quick Rest-

2:00 Cardio Choice

2×15 Strict Toes To Bar

-Quick Rest-

2:00 Cardio Choice

2xMax Banded Tricep Push-Down

-Quick Rest-

1:00 Cardio Choice (Hard)

1×15 DB Hang Clusters

-Quick Rest-

1:00 Cardio Choice

1×15 Strict Toes To Bar

-Quick Rest-

1:00 Cardio Choice

2xMax Banded Tricep Push-Down

*Move quickly from cardio into movements. Rest less than 1:00 or so b/t the sets of movements.
GOAL: Very interesting / non-traditional format — mixing our bodybuilding with mod & hard cardio. Please hit me up on Instagram (@mdv_fit) and let me know what you think!

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest