Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

7 Push Press w/ Slow Lower

Immediately Into…

10 Bent Over Rows

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull

TIME: 20-25min

GOAL: RPE 6-7 | Start Moderate and build each set. The lowering portion should be an intentional :02 count then cycle the barbell back up. For the BOR, try to control the weight up and down without moving your torso.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

25/25 Unbroken Single Leg Hip Thrust*

*Use a moderate DB. Complete 25 reps on one leg then switch to the otherside.

-Rest as Needed b/t Sets-

FOCUS: Glutes / Hammies

2.) 3 SETS

8-12 Slow DB Chest Fly

Immediately Into…

:30 Narrow Grip Bench Press Hold*

*DB Pressed out 1/2 way up.

-Rest as Needed b/t Sets-

FOCUS: Chest / Shoulders

3.) 30-20-10*

Banded Tricep Ext

DB Crush Curl (Moderate)

*Complete all sets unbroken with only short rest in between.

FOCUS: Arms

4.) 2-3 SETS

10-15 Ab-Wheel Rollouts

1:00 Side Star Plank (L)

1:00 Side Star Plank (R)

FOCUS: Midline / Posterior

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS

Bike, Run, or Row*

Set 1 – 4:00

Set 2 – 6:00

Set 3 – 8:00

-Rest 2:00 b/t Each set-

*Use the same pace for all three sets. The pace you choose should be a pace you think you can hold for 6:00. This means set 1 will be easiest, set 2 will be tough, and set three will be brutal.