Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-7

Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 7. Warm-up as needed prior. Superset each set with of Max Reps Tempo Dips (1111).

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 7RM. Goal on the dips is perfect reps for around 10-20 reps depending on skill level.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY*

50 Alt DB Suitcase Curtsy Lunges (Heavy)

50 Alt. Uneven DB Push-Ups**

*Complete in order, break up 50s as needed to complete every rep with precision.

**One hand on ground, other on head of the DB. Perform a push-up = 1-rep…then move across DB to opposite side switching hands. Perform a push-up on opposite side = 1-rep.

2.) 3 SETS

20 Alt. DB Hammer Curls (Mod)

10/10 DB Lateral Raise (Mod)

10 Double DB Rolling Tricep Extensions (Mod)

-Rest as Needed b/t Sets-

3.) FOR QUALITY*

50 Ab Wheel or Barbell Rollouts

50 KB Upright Rows (Heavy)

*Break-up in any reps or sets to complete the work!
GOAL: Some spicy unilateral and uneven work paired with arms / shoulders / abs.

Mixed Conditioning

Metcon (No Measure)

5 ROUNDS FOR TIME

9 KB Russian Swings

15 Burpees

21 Air Squats