NC FLEX – Fri, Jan 10 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Tempo Barbell Bench Press (30X0)

-Rest 1:00-

8 Tempo Barbell Rows (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight on Bench Press)
GOAL: RPE 8 | Push-pull upper body strength session to balance pressing and pulling mechanics. We have a lot more volume coming in Week 2. GET READY for some massive pumps!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-15 Dumbbell Chest Flys (Light-Mod)

-Rest 1:00-

Max Set Banded (or Cable) Lat Pulldowns (Moderate)

-Rest 2:00 b/t Sets-

2.) 3 SETS

10-12 Incline Dumbbell Press (Moderate)

-Rest 1:00-

10-12 Dumbbell Hammer Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Some push and pull accessory work to target the chest, lats, and arms for a well-balanced pump here. Focus on controlled movements to prep for Week 2’s upper body demands. The volume is coming!