CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-12 Incline Bench Press (Heavy)

-Rest 1:00-

10 Arnold Presses (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight On Bench)
GOAL: RPE 8 | I love the incline press because it allows me to sneak in some extra chest work on a shoulder day. Try to build off the weights you used in weeks 1 and 3. On the Arnold Press, make sure to move intentionally and don’t get sloppy. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

15 Barbell Upright Rows (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 Single DB Skull Crushers (Moderate)

-Rest 1:00-

15/15 Single Arm Dumbbell Hammer Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-15 Dumbbell Lateral Raises (Light to Moderate)

-Rest :30-

12-15 Plate Front Raises (Light to Moderate)

-Rest :30-

12 Banded (or Cable) Face Pulls (Moderate; focus on squeezing at the end of the motion)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Finishing with all DELTS on that final tri-set is my favorite piece in this combo. Wide shoulders are everything if you are looking to improve your aesthetics to LOOK THE PART. Hit those hard, and don’t be afraid to use a little momentum to squeeze out the last few reps on the lateral raises and front raises.