CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Weight)
5 SETS
Seated Pin Press*
*SET 1: 15 Reps
SET 2: 12 Reps
SET 3: 10 Reps
SET 4: 10 Reps
SET 5: 8 Reps
(Score is Heaviest Weight)
GOAL: RPE 8-9 | Set up J-Hooks on rig sovelightly ab shoulder height while sitting on a box/ bench. You should start with your elbows almost at 90 degrees with arms already under tension after you press off the J-Hooks. Take these slowly and light at first and then build.
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
20 Alt. DB Strict Press*
25 Banded Tricep Pull-Downs
*Both DB’s start overhead. As one DB lowers the opposite stays locked overhead.
-Rest As Needed b/t Sets-
(No Measure)
2.) 2-3 SETS
15 Wide Grip Curls
25 Kneeling Banded Pull-Downs
-Rest As Needed b/t Sets-
(No Measure)
3.) 2-3 SETS
30 Alt. V-Ups
1:00 Tuck Hold
-Rest As Needed b/t Sets-
(No Measure)