CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8-10 Weighted Dips (Heavy)

Rest 1:30

12-15 Chest-Supported DB Rows (Moderate)

Rest 1:30

8-10 Incline DB Press (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Weighted Dips)
GOAL: RPE 9 | Week 2 of 6. This tri-set targets the upper body with some BIG compound movements. Focus on controlled form and solid muscle activation throughout every rep! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Decline (OR Glute Bridge) DB Press (Moderate)

-Rest 1:30-

1:00 Max Set Pull-ups

-Rest 1:30-

Max Set DB Floor Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB (OR Cable) Chest Flys (Moderate)

-Rest 1:30-

12/12 Single-Arm DB Rows (Moderate)

-Rest 1:30-

12-15 Hammer Curls (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | More isolation-type movements here after the big compound lifts in the FLEX STRENGTH session. This is all about the pump and the burn!