CrossFit Mettle and Honor – NC FLEX

Functional Strength

FOR QUALITY* (Weight)

10-9-8…and so on down to 1

Bench Press

Wide Grip Strict Pull-Up

*Extra challenge…all reps for all movements must be performed unbroken.

(Score is Weight on Bench Press)

GOAL: RPE 8 | Not for time! Athlete choice whether you want to use DB bench or Barbell bench. Around bodyweight would be a great test for this workout.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

20 DB Alt. Curls (Mod-Light)

20 Diamond Push-Up

20 Hollow Rock

(No Measure)

-Rest 1:30 b/t Sets-

2.) 5 SETS

5/5 KB or DB Turkish Get-Up (Light & Slow)

14 Alt. Landmine Rotations (Light & Slow)

-Rest 1:30 b/t Sets-

GOAL: RPE 6 | Upper Body / Midline

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)