Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5 SETS

5 Reps of 1 Hang Power Clean + 2 Push Press (Moderate)*

-Quick Rest-

15 Slow & Controlled Wide Grip Ring Rows

*:01 Pause in ‘catch’ of clean…stand THEN push press.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Option to use DB or Barbell for this. Each set includes 5 reps of the complex, a quick rest, then 15 Ring Rows. Perform the RR with control and squeeze at the top.

Bodybuilding

Metcon (No Measure)

1.) 3×30

Banded Russian KB Swing (Heavy)

-Rest as Needed b/t Sets-

2.) 3×30

Prone Banded Hamstring Curl

-Rest as Needed b/t Sets-

3.) 3 SETS

30 Banded Good Morning

30 Banded Deadbugs

30 Russian Twists

-Rest as Needed b/t Sets-

FOCUS: Lower Body (posterior), midline, and bands.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

8 SETS

(Alt. b/t A & B for 4 Sets each)

A. 3:00 Bike or Row @ Moderate-High Pace*

B. 3:00 AMRAP of 5 Pull-Ups + 10 Push-Ups

*Goal is a 5-7min Pace…this should be going pretty hard

-No Rest b/t Sets-