CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

10 Sumo Deadlift (31×1)

Max Reps DB Bench Press (Heavy)

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Wide stance on the DL and a slow return to the ground. For the heavy DB bench, if do not have heavy DBs add a :02-:03 tempo up and down for max reps.

Bodybuilding

Metcon (No Measure)

3 SETS

Max Banded Lat Push-Down

-Rest :30-

Max Banded Tricep Push-Down

-Rest 1:30 b/t Sets-

2 SETS

40 Banded Pull-Throughs

40 Push-Ups (Fast!)

40 Russian KB Swing (Heavy)

-Rest 1:30 b/t Sets-

FOR QUALITY

75 DB Weighted Sit-Ups*

*Break-up as needed…try to use a weight where you can do 20-25 when fresh.
GOAL: Upper Push / Lower Pull bodybuilding combo to kick off the week. For the upper body banded movements today I am looking for quick but controlled reps.

Mixed Conditioning

Metcon (No Measure)

EMOM x 15-20 MINUTES

:20 OFF / :40 ON

Any Cardio Choice