Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

5/5 Turkish Get-Ups (Mod)

15 Tall Box Jumps

10/10 KB Crossbody DL (Heavy)

-Rest as Needed b/t Sets-
GOAL: Explosive / Rotational work. For the TGU, use a weight that you can control the entire time but challenges you to hold the position. In the tall Box Jump, execute with an explosive two-foot take off and intentional landing. The CB DL, resist the the momentum of the KB as you pick it up…it will want to swing across your body. Try to control the object as you lift it from the left side with the right hand and vice versa.

Bodybuilding

Metcon (No Measure)

1.) 2 SETS

3:00 Light Cardio Choice

1:00 Max Perfect Jumping Air Squats

1:00 Max Perfect Kettlebell Swings

1:00 Max Perfect Hanging Knee Raise

-Rest 1:00 b/t Sets-

2.) 2 SETS

AMRAP x 6 MINUTES

6 DB Sumo Deadlift

6 DB Hang Power Clean

-Rest 1:00 b/t Sets-

3.) 3 SETS

1:30 Ring FLR or Plank

10-15 Ab-Wheel or Barbell Rollouts

-Rest as Needed b/t Sets-

FOCUS: Full Body, Explosive, & Athleticism.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

EMOM x 15 MINUTES

MIN 1 – :45 Bike Sprint

MIN 2 – :45 Push-Ups

MIn 3 – :45 Air Squats