CrossFit Mettle and Honor – NC FLEX

Strength

5 SETS (Weight)

5 Weighted Pull-ups (Heavy)

-Rest :10-

Max Reps Banded Pull-up

-Rest 1:30 b/t Sets-

(Score is Weight on Pull-up)

GOAL: RPE 8 | The goal here is to find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 15-20 reps to failure.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8 Tempo Pendlay Row (30X0)

-Rest 1:00-

12 Prone DB Row (Moderate)

-Rest :30-

16-20 Top Down Gorilla Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12 Barbell Curl (Moderate)

-Rest 1:00-

12 Incline DB Hammer Curl (Light-Mod)

-Rest :30-

16 Pronated Grip Incline DB Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Back and biceps today. On the rows, remember to always aim for your belly button on the way up. We want to work the lats on the rows, not the biceps. Enjoy the back pump, and let’s get some width!