CrossFit Mettle and Honor – NC FLEX
Shoulder Press (10-8-6-4-4-4*)
*Start Moderate and Build to Heavy. Super set each with 10 perfect Strict Pull-Ups.
FOCUS: Build to Heavy 4 Shoulder Press (retest at end of Sept). Set of 10 is a warm-up set then move into building.
GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
7-10 DB Bent Over Rows (Mod-Heavy)
7-10 DB Incline Bench Press (Mod-Heavy)
10-15 EZ Bar Curls (Mod-Heavy)
25 Reps Band Pull-Apart (Med. Band)
25 Hollow Rocks*
*Option to hold 10lb or 15lb Plate
-Rest 1:30 b/t Sets-
NOTE: Upper Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.
8:00 Cal Bike or Row
-Rest 2:00 b/t Sets-
*Beat Your Cals Every Time.