CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Tempo Incline DB Bench Press (30X0)

-Rest 1:30

12/12 Single Arm DB Row (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | More push/pull coming off a rest day. Tackle this piece accordingly based on how you feel, and do not skimp on the tempo. On the single arm DB row, always remember to aim to row toward your belly button, not your shoulder. You should feel the lat working, not the bicep.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 DB Twist Press, 1+1/4 Reps (Moderate-Heavy)

-Rest 1:30-

12-16 Seated DB Lateral Raises (Moderate)

-Rest :30-

16-20 Seesaw Alternating DB Front Raise (Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

12-16 DB (OR Cable) Flys (Moderate)

-Rest 1:30-

8-12 DB Upright Rows (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Revisiting this from week 2. The 1+1/4 reps on the twist press are meant to emphasize the stretch portion of the lift, which is key if you are looking to grow. Really focus on that portion of the movement during those reps! For the seesaw DB raises, it is ok to use a little momentum to get the DBs up over your head as long as you can still control the negative. Let’s grow some DELTS!