CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3 SETS

10 Reps of DB Complex*

1 Rep is…

1 DB Farmer Lunge Left

1 DB Farner Lunge Right

2 DB Deadlifts

*Athlete choice to either build in each each set or use the same mod/mod-heavy weight each set.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Try to complete each set without putting down the DBs.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

9 DB Bent Over Row (Mod)

21 Narrow Grip DB Floor Press (Mod)

Immediately Into…

1:00 1/2 Active Floor Press Hold*

*Hold the DB at 1/2 Height Off the Chest.

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

10-15 Barbell Hip Thrust (Heavy)

-Rest as Needed b/t Sets-

1 SET

Accumulate 5:00 of DB Glute Bridge Hold (Heavy)*

*50 Air Squats Every time you Break.

3.) 2 SETS – Accessory

50 Calf Raises

50 Tib Raises

50 Crunches

-No Additional Rest b/t Sets-

(No Measure)

Extra Credit

FIREBREATHING FRIDAY (Checkmark)

10 SETS

:30 Max Effort Sprint*

*Any Cardio Choice

-Rest 1:30 b/t Sets-

(No Measure)