CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-12 Incline Bench Press (Heavy)

-Rest 1:00-

10 Arnold Presses (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight On Bench)
GOAL: RPE 8 | We’re sneaking in some incline bench pressing even though it’s shoulder and arm day to really hit the upper chest and delts. The Arnold Press adds a nice challenge to shoulder stability and strength. Remember, it’s all about building a balanced and powerful (and huge) upper body. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

15 Barbell Upright Rows (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 Single DB Skull Crushers (Moderate)

-Rest 1:00-

15/15 Single Arm Dumbbell Hammer Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-15 Dumbbell Lateral Raises (Light to Moderate)

-Rest :30-

12-15 Plate Front Raises (Light to Moderate)

-Rest :30-

12 Banded (or Cable) Face Pulls (Moderate; focus on squeezing at the end of the motion)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Adding lateral raises and face pulls to smoke the DELTS for a complete shoulder blast. We’ll see lateral raises a lot more this cycle! The key here is to lead with your elbows, not your hands, to maximize delt engagement. With face pulls, focus on the squeeze at the peak of each rep to really activate those rear delts. You’ll love the burn! Enjoy.