CrossFit Mettle and Honor – NC FLEX

Functional Strength

Bench Press (7×3*)

*Heavy loading for all 7 Sets. TNG is allowed off the chest but no slamming the bar on the sternum.

GOAL: RPE 9 | Heavy boys on those chestie boys. You are using the same heavy weight for all 7 sets.

Bodybuilding

Metcon (Checkmark)

1.) 3×20

Incline DB Bench Press

-Rest as Needed b/t Sets-

(No Measure)

2.) 2 SETS

30/30 Single Arm Banded Chest Fly

30 Short ROM Push-Ups*

*3/4 ROM and FASTTTTT

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

10/10 Plate Around the World

20 Plate Front Raises

30 Alt. Heel Taps Over Standing Plate*

*Each time the heels touch is 1-Rep

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Upper Push / Shoulder / Midline. For the single arm Banded Chest Fly…attach band to pull-up rig and stand perpendicular to the bar. With near side hand pull the band down across body squeezing the pec at the end range of motion. Repeat for opposite side.

Extra Credit

2 SETS (Checkmark)

8 ROUNDS (:30 ON / :30 OFF)

Even Rounds – Air Squats

Odd Rounds – Push-Ups

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(No Measure)

GOAL: RPE 8 | :30 should be all out. Chest and legs be PUMPIN’!!!