CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (5 SETS
Bodyweight Bench Press*

*SET 1 & 2 — 90% for Max Reps
*SET 3 & 4 — 100% for Max Reps
*SET 5 — 110% for Max Reps)

-Rest as Needed b/t Sets-

GOAL: RPE 9 | Straight forward. Can you press your own BW off your damn chest? If you are not there yet, no stress…goals for the sets (1&2 — try for 15-20 / 3&4 try for 10-15 / 110% try for 10).

Bodyweight Flow

Metcon (AMRAP – Rounds)

AMRAP x 30 MINUTES*

3:00 Cardio Choice

1 Round of Cindy

2:00 Cardio Choice

2 Rounds of Cindy

1:00 Cardio Choice

3 Rounds of Cindy

*Vest Optional.

(Score is Rounds of Cindy Completed)

GOAL: You got to decide all week — today’s no different. If you want to drop the hammer…you gonna have to MOVE on the cardio. You want to chill and sip some Fitaid…so be it. This is a workout I think you do with a few buddies and see who takes it.

Extra Credit

Metcon (Checkmark)

ON (AT LEAST A) 30:00 RUNNING CLOCK…

Do some sort of outdoor work or play

(No Measure)

GOAL: RPE Play | Just get outside and get dirty. Move, lift, throw, dig, mow, shovel, run, play…whatever. Just do it outside. Perhaps without a shirt on. Pop the tops. Show the gains. Get the sun.