Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

FOR QUALITY

10-9-8-7-6-5-4-3-2-1

Strict Pull-Up

Bench Press

FOCUS: Upper Pull / Push

TIME: 30min

GOAL: RPE 6-7 | Complete 10 of each, then 9 of each and so on. Option to perform weighted strict pull-ups with a light additional load. Use a weight on the bench that you can go unbroken all set but challenges you on the sets of 10-9-8 to complete. Use the same weight for all 10 sets.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10/10 Narrow Stance DB Farmer Split Squat

10/10 Plate Around the Worlds

10 Plate Front Raises

-Rest as Needed b/t Sets-

FOCUS: Quads / Shoulders / Back

2.) 2-3 SETS (Optional)

15 KB Horn Curl (Mod)

15 KB Bell Push-Ups

1:00 KB Gun Hold

-Rest as Needed b/t Sets-

FOCUS: Arms / Chest

3.) FOR QUALITY

20 DB Weighted Crunches

30 Banded Pull-Through

40 DB Weighted Crunches

50 Banded Pull-Through

FOCUS: Midline / Posterior

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

ON A 21:00 RUNNING CLOCK…

2:00 Mod-Hard Bike*

Into…

1:00 EZ Bike*

*Pick a pace for both that you think you can sustain for the full 21min clock and DON’T WAIVER. My approach here is to go for it in the 2:00 then just keep my legs moving in the 1:00 for something easy. Focus on keeping your 2:00 pace steady.