CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 DB Strict Press (Mod)

10 DB Curtsy Lunge*

10 Tempo DB Bent Over Row (2121)

10 Tempo DB Sumo Squats (2121)

10 Tempo DB Good Morning (2121)

*L+R = 1-Rep

-Minimal Rest b/t Movements. Rest as Needed b/t Sets-
GOAL: RPE 6-7 | This one GETS SPICY. For an additional challenge, try to hold onto the DBs the entire set. I used 40lb when testing this complex…it was plenty.

Bodybuilding

Metcon (No Measure)

3 SETS

12 Plate Front Raise

12/12 Single DB Lateral Raise (Mod-Light)

-Rest as Needed b/t Sets-

3 SETS

10/10 Staggered Stance DB Deadlift (AHAP)

-Rest as Needed b/t Sets-

3 SETS

10 DB Alt. Twisting Curl (AHAP)*

20 Single DB Skull Crushers

*L+R = 1-Rep

-Rest as Needed b/t Sets-

1 SET

100 Reps Any Unweighted Midline Exercise…

Options…

Sit-Ups

Toes to Bar

Bench Knee Tucks

Heel Taps
GOAL: Shoulders + Heavy DB Staggered hinge then continuing on with our arms push-pull couplet trend for the week. Slow on the Staggered DL…if you want to feel it more in your PC and glutes, less bend in the knees. Shooter’s choice on the 100 rep midline work…mix and match if you want but no less than 25 reps of any 1 movement.

Mixed Conditioning

Metcon (No Measure)

AMRAP x 7 MINUTES

7 Burpees Over DBs

7 DB Hang Power Clean (Light)

7 DB Push Press