Announcements

Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game!

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

4 SETS

12-15 DB Push Press (Mod-Heavy, Slow Lower)

12-15 DB Box Step-Overs (Mod-Heavy, 20″ Box)

-Rest Quickly b/t Sets-

4 SETS

20 Alt. Single DB Side Lunges (Mod-Heavy)

Max Single DB Curls (Mod-Heavy)

-Rest Quickly b/t Sets-

GOAL: RPE 6-7 | Gnarly combos that will tax your grip and forearms big time as well as the major muscle groups. Can you take the first movement immediately into the second? Or does your grip fail early…might be time to stop over/under gripping your deads and work that grip strength!

Bodybuilding

Metcon (Checkmark)

3 SETS

10/10 Single KB Crossbody DL (Heavy)

20 KB Russian Swings

1:00 KB Horn Taps*

*Set-Up in Elbow Plank and alternate arms tapping the horn of the KB.

-Rest as Needed b/t Sets-

2-3 SETS

20 Plate Weighted Deadbugs (Slow)

1:00 Max Crunches

10/10 Plate Around the World (Slow)

1:00 Plate Gun Hold

-Rest as Needed b/t Sets-

GOAL: For the crossbody dead…take it slow and try to resist over rotating or letting the weight pull you too quickly to the natural side. This is an awkward movement and it’s meant to be. You are training your midline to resist the weight as much as you are training your body to pick up the object at an awkward angle.

Extra Credit

Metcon (Checkmark)

5 SETS

4:00 ON / 2:00 OFF

Cal Row, Bike, or Run (for distance)*

*Nasal Breathing Only. Consistent and sustainable pacing throughout. Same SPM for all 5 sets.