Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 DB Seated Arnold Presses (Mod/Mod-Light)

8-12 DB Floor Press (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Upper Body Day

TIME: 20-30min

GOAL: RPE 4-5 | The goal this week is to keep it light on the body, between the ears, and on the soul. We will be back smashing ourselves next week. Try to break the mental cycle that everyday needs to be GAME DAY. The effort that you are putting into this week should be much more focused on the intention of your movement than the intensity of your movement.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

20/20 Single Arm Banded Chest Fly

20 Perfect Diamond Push-Ups

FOCUS: Chest / Shoulders

2.) 2 SETS

30 Wide Grip Banded Lat Pull-Down

10/10 Plate Around the Worlds

FOCUS: Back / Shoulders

3.) 2 SETS

10-15 EZ Bar Curls (Mod-Light)

10-15 EZ Bar Skull Crushers (Mod-Light)

FOCUS: Arms

Metcon (Checkmark)

MONDAY MADNESS

AMRAP x 20-30 MINUTES*

20/15 Cal Bike

5-7 Strict Pull-Ups

5-7 Strict Toes to Bar

10-15 Plate Ground to Overhead

*Choose a time domain and number of reps that keeps you moving the entire time.