Friday

22
Dec

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

10 Below Knee Power Cleans

Immediately Into…

10 Alt. Front Rack Forward Lunges

*Use a mod-heavy weight. Barbell starts below knee and off the ground. Bar doesn’t go back to the ground until final lunge. Increase weight each set.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Brutal combo on the legs, shoulders, and grip. Hold onto the barbell for all 10 reps of cleans then right into the Alt. Lunges. For the Lunges, 10 total reps.

Bodybuilding

Metcon (No Measure)

3 SETS

25 DBL DB Bent Over Reverse Fly (Very Light)

12 DBL DB Slow Wide Front Raise (Very Light)

25 DBL DB Upright Row (Very Light)

-Rest as Needed b/t Sets-

3-5 SETS

12 Strict T2B or Leg Lifts

25 Bench Dips

-Short Rest b/t Sets-

3-5 SETS

12 EZ Bar Curls (AHAP)

25 Hollow Rocks

-Short Rest b/t Sets-
GOAL: Back / Arms / Shoulders combined with Midline and Arms 3-5 setters. If you want more burn and more volume, go for 4-5 sets of the arms / abs. The 12s should be slow the 25s should be fast.

Mixed Conditioning

Metcon (No Measure)

AMRAP x 15 MINUTES*

200m Row or Run

20 Wall Balls

20 Box Jumps (24/20)

*Can you keep each movement below 1:00 for the entire AMRAP?