Monday

14
May

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

1+1/2 Front Squats (Mod-Heavy)*

*Superset with 10-12 Reps of DB Floor Press (Mod-Heavy)

FOCUS: RPE 8-9 | Lower Push / 1 Rep = 1 Full FS + lower to 1/2 squat then stand. This is going to be a grind every set. BUCKLE UP. Focus on your midline staying tight and torso upright…do not let the weight pull you forward.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

16-20 DB Alt. Forward Lunge (Mod)*

*Superset with 10 Strict Chin-Ups and Max Reps Banded Push-Ups

2.) 3 SETS

20 Jump Squats*

Immediately Into…

10 Tall Box Jumps**

*:02 Intentional Lower Down into explosive jump.

**Two foot take off and two foot landing for tall box jump.

3.) FOR QUALITY

100 Alt. Heel Taps Over KB

100 Alt. Plank Horn Taps

50 Empty Barbell Reverse Curls

50 Empty Barbell Standard Curls

FOCUS: Lower Push / Explosive / Accessory Work

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

5 SETS

3:00 Run, Bike or Row

Immediately Into…

3:00 AMRAP of: 5 KB Swings / 5 Burpees

-Rest 1:30 b/t Sets-