CrossFit Mettle and Honor – NC FLEX
8-10 Tempo DB Strict Press (2121)
8-10 Tempo DB Bent Over Row (2121)
*Use a Mod weight for all 3 sets. Minimal Rest b/t Movements.
-Rest as Needed b/t Sets-
FOCUS: Upper Push-Pull Complex
GOAL: RPE 6-7 | Tempo Week! NCFLEX classic duo with a little spicy tempo. :02 up / :02 down / :01 pause at top / :01 pause at the bottom. Don’t go crazy with the weight. Use something you can feel and control for all 8-10 reps of each movement.
1.) FOR QUALITY*
DB Strict Press (Mod-Light)
DB Bent Over Fly (Mod-Light)
*Not for time, move with purpose to complete the work. Perform 15 of each, 12 of each, 9 of each then back up the ladder.
2.) FOR QUALITY*
50 Slow DB Shrugs (Heavy)
100 Band Pull Aparts
50 Single DB Supinated Shoulder Press (Heavy)
100 Alt. Landmine Rotations (Light)
*Complete in order.
FOCUS: Shoulders / Chest / Rotational
Cal Bike or Row
-No Additional Rest b/t Sets-
*Rest equal time it takes you to complete each number of cals. If 30 takes you 1:00…rest 1:00. So, yes after the 10 cals…you will be resting on a short clock then tackling the next set starting with 30. Godspeed!