CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-7-7-7

Tempo Sumo Deadlift (Mod-Heavy @ 2121)*

*After each set perform 7/7 Single Arm DB Strict Press from lunge stance (Mod)

FOCUS: Lower Pull / Upper Push

TIME: 25-30min

GOAL: RPE 6-7 | I love this combo and the feel of the 1/2 kneeling strict press. Try not to rotate your torso while pressing…stay rigid and upright, feel how every muscle of your core turns on as you hold that position.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

12/12 DB Lateral Raise (Mod / Mod-Light)

10 DBL DB Bent Over Rev. Fly (Mod / Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Back / Shoulders

2.) 3 SETS

15/15 DB Tricep Kickbacks (Light)

Max Double DB Hammer Curls

-Rest as Needed b/t Sets-

FOCUS: Arms

3.) EMOM x 8 MINUTES

MIN 1 – Max Plank Rotations*

MIN 2 – Push-Up Plank

*Start in Push-Up Plank and rotate down to Elbow Plank then back up…this is 1 rep.

FOCUS: Abs

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

10 SETS

200m Run or Row

-Rest 1:00 b/t Sets-