NC FLEX – Mon, Jul 3

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3-5 SETS

12 DB Romanian DL (Mod-Heavy)*

12 DB Floor Press**

12 Strict Pull-Ups

*Pause for :01 in the down position

**Pause for :01 in the top position

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | (Mod)-Heavy Hinge #1 for the week. We will build up through the month.


FOR QUALITY* (Checkmark)


Deficit Push-Ups

Barbell Curls

Hollow Rocks

*After every set, perform 20 straight arm, close grip banded pull-downs and 20 banded tricep extensions.

-Minimal Rest b/t Sets-

GOAL: RPE 7 | Chest + Arm pump sesh. Try these push-ups with a narrower grip…not diamond grip but maybe like 8-10 inches between your hands.

Extra Credit

Metcon (Checkmark)

TABATA (8 SETS, :20 ON / :10 OFF)

Tabata 1 – Row or Bike Sprint

Tabata 2 – Air Squats

Tabata 3 – Row or Bike Sprint

-Rest 1:00 b/t Tabatas-

(No Measure)

GOAL: RPE 9 | Only real sprint work this week. Drop the hammer on the sprints.