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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Athlete Choice! Pick any lift that feels good today for you and do it! Five sets total for your assignment…

SET 1&2 – Progressive Warm-Up Sets (Light to Mod-Light)

SETS 3,4,&5 – Lift by Feel…if it feels good, go up incrementally. If it feels better to stay anchored to a certain weight, do that. Use your body and mind as your guide (Mod to Mod-Heavy…no super Heavy).

(No Measure)

GOAL: RPE 7 | Smooth.

Bodyweight Flow

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

50 Single Unders (Heavy Rope Preferred)*

10 Strict Pull-Ups

10 Strict Dips

10 DB Goblet Squats (Mod-Heavy)

10 Strict Chin-Ups

10 Diamond Push-Ups

10 DB Goblet Squats (Mod-Heavy)

(Score is Rounds + Reps)

GOAL: RPE 7 | Move and flow. Should not be sprinting these rounds. My goal is to do every round unbroken and focus on keeping a rigid midline, achieving proper and full ROM throughout.

Extra Credit

Metcon (Checkmark)

10 SETS

:30 Hill Sprint or :30 High Resistance Bike Sprint

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 9 | Running to the top of that hill, for real. Find a hill and conquer it. If you don’t have a hill, stand up pedal on a bike with high resistance.