CrossFit Mettle and Honor – NC FLEX
10-9-8…and so on down to 1
*Extra challenge…all reps for all movements must be performed unbroken.
(Score is Weight on Bench Press)
GOAL: RPE 7 | Not for time! Athlete choice whether you want to use DB bench or Barbell bench. Around bodyweight would be a great test for this workout.
1.) 3 SETS
5/5 DB or KB Turkish Get-Up (Mod-Light)*
1:00/1:00 Side Plank
*Perform the movement from the ground to the standing position. Optional to return back to the ground under tension or reset back down without the ‘get-down’.
-Rest 1:30 b/t Sets-
GOAL: RPE 7 | Full Body
DB Alt. Curl (Increase Weight Each Set)
GOAL: RPE 7 | Upper Body / MIdline
FOR RECOVERY (Checkmark)
Perform a Full-Body Yoga Session
Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.