CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

FOR QUALITY

21-15-9-15-21

DB Incline Bench Press (Mod)*

*After each set perform :30/:30 of DB Farmer Split Squat Hold (L/R) w/ Moderate weight.

FOCUS: Upper Push / Static Lower

TIME: 25-30min

GOAL: RPE 6-7 | Pick a weight that you can go unbroken on the DB bench. The weight on the SS Hold should force you to hold the position with a little bit of the shakes…if you are constantly losing your balance or can’t hold for :30, it’s too heavy.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

15 Reps of Following Complex…

1 Rep is:

1 Plate Ground to Overhead

1 Plate Around the World (L)

1 Plate Around the World (R)

1 Plate Front Raise

FOCUS: Shoulders / Posterior Chain

2.) EMOM x 12 MINUTE

MIN 1 – :45 Max Banded Curls

MIN 2 – :45 Max Banded Deadbugs

MIN 3 – :45 Max Banded Pull-Thrus

FOCUS: Arms / Abs / Posterior

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

ON A 25:00 RUNNING CLOCK…

5:00 Bike Intervals

Sets 1,3,5 – Mod-High Pace

Sets 2,4 – EZ Pace