CrossFit Mettle and Honor – NC FLEX

Functional Strength

FOR QUALITY (Weight)

15-12-9-6-3

DB Incline Bench Press (Heavy)

Wide Grip Strict Pull-Up

-Quick Rest b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Upper Body Push-Pull

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Chest Fly (Mod)

Immediately Into…

Max Reps Close Grip DB Bench

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper Body

2.) 3 SETS

10 DB Bent Over Fly (Mod)

Immediately Into…

Max Reps DB Bent Over Row

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper Body

3.) FOR QUALITY

20-15-10-15-20

Strict Dips

EZ Bar Curl

Strict Hanging Knee Raise

-Minimal Rest b/t Sets-

(No Measure)

GOAL: RPE 8 | Arms & 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)