NC FLEX – Fri, Nov 24

CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

Max Reps Pull-up

-Rest 1:30-

8-12 Tempo Supinated Grip Inverted Rows (30X0)

-Rest 1:00-

12-16 Alternating Gorilla Rows (Moderate)

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Back for another solid back session for the functional strength piece. This might seem like a lot of lat work, but that is our bias for this cycle. Trust the process, chase that wide, triangle-shaped torso.


Metcon (Checkmark)

1.) 3 SETS

6-8 Strict Press (Moderate-Heavy)

immediately into:

Max Reps Push Press

-Rest 2:00 b/t Sets-

2.) 3 SETS

8/8 Split Stance Single Arm DB Press (Moderate)

-Rest 1:30-

12-16 Barbell Upright Row (Moderate)

-Rest 1:30 b/t Sets-

3.) 2 SETS

8-12 Neutral Grip DB Bench Press (Heavy)

-Rest 1:00-

Max Reps DB Push-ups

-Rest :30-

Max Reps Overhead DB Tricep Extension (Light)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 9 | More shoulders, chest, and arms. Enjoy the upper body bias this cycle. LET’S GO!

Extra Credit

8 SETS (Checkmark)

:30 Cardio Sprint*

*Run, row, or bike.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: Adding a little sprinting to the program if you have the time for it. Run, row, or bike.