NC FLEX – Fri, Dec 2

30
Nov

NC FLEX – Fri, Dec 2

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (7-5-3-5-7*)

*Super set each set with 12 Twisting Bicep Curls.

(Score is Weight)

GOAL: RPE 6-7 | See if you can build up to, maybe past, your 3-Rep heavy from last week! Keep DB’s Mod-Heavy for Twisting Curls and enjoy the pump!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

20 Close Grip Incline DB Bench Press

20 Incline DB Flyes

-Rest As Needed b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 Single Arm DB Curl

15-20 Seated Overhead DB Tricep Extension

-Rest As Needed b/t Sets-

(No Measure)

3.) 2-3 SETS

25 Straight Leg Sit-Ups

:30 L-Hang Hold

:30 Ring FLR Hold

-Rest As Needed b/t Sets-

(No Measure)

Extra Credit

FIREBREATHING FRIDAY (Checkmark)

EMOM x 12 MINUTES

Max Meter Row*

*:20 SPRINT/ :40 EZ Row.

-Short Rest b/t P1&P2-

EMOM x 16 MINUTES

MIN 1 – Max Meter Row

MIN 2 – EZ Row

(No Measure)