Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 Wide Grip Pull-Ups

8-12 DB Supinated Bent Over Rows (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Upper Body Day

TIME: 20min

GOAL: RPE 4-5 | The goal this week is to keep it light on the body, between the ears, and on the soul. We will be back smashing ourselves next week. Try to break the mental cycle that everyday needs to be GAME DAY. The effort that you are putting into this week should be much more focused on the intention of your movement than the intensity of your movement.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

20 Close Grip DB Bench (Mod-Light)

10-15 DBL DB Close Grip Pull-Over (Mod-Light)

FOCUS: Chest / Shoulders

2.) 2 SETS

30 Kneeling Banded Face Pull

10-15 DB Reverse Fly (Mod-Light)

FOCUS: Back / Shoulders

3.) 2 SETS

30 Banded Hammer Curls

10-15 Strict Dips

FOCUS: Arms

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

3-5 SETS

5:00 HARD Cardio*

-Rest at Least 3:00 b/t Sets-

*Goal here is to create an unsustainable pace for a 5:00 interval. Think about how hard you would go if the round was only 3:00….that’s the pace we want. See what happens in the final 2:00 of each set.