CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (21-15-12-9-6-3*)

*Start lighter and build every set. Super set each set of Bench Press with 15 Heavy and Slow DB Shrugs.

-Rest as Needed b/t Each Set-

(Score is Weight)

GOAL: RPE 6-7 | Goal for every set of Bench Press should be a set that you can do unbroken but really challenges you to get there. If you finish the set of 21 and feel like you could have done 30…too light. You want to shoot for a weight that you can barely get 21 reps, then 15, then 12 etc.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Full-Body

17 DB Farmer Walking Lunges (Heavy)*

-Rest Quickly-

1:00 DB Farmer Hold (Heavy)

-Rest Quickly-

7/7 DB Farmer Reverse Lunges (Heavy)

-Rest Quickly-

1:00 Landmine Rotations

*7-Steps Each Leg

-Rest as Needed b/t Sets-

(No Measure)

2.)  2 SETS – Accessory, Glutes/Shoulders

Max DBL DB Strict Press (Mod)

Immediately Into…

Max DBL DB Push Press (Mod)

-Rest Quickly-

1:00/1:00 Single Leg Glute Bridge Hold

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!