CrossFit Mettle and Honor – NC FLEX

Functional Strength

EMOM x 10 MINUTES (Checkmark)

MIN 1 – 10 DB Bench Press (Mod)*

MIN 2 – :40 Double Unders*

**Fast press, slow return.

**Heavy Rope Optional

(No Measure)

GOAL: RPE 7 | Same idea with the tempo from yesterday. Controlled, slow return. Controlled, fast press.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Barbell Bent Over Rows

15 Plate Pull-Overs

25 Single DB Floor Press (AHAP)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

5-7 Strict Toes to Bar

15 Reps of 1 Scap Push-Up + 1 Push-Up*

25 Banded Tricep Extension

*1 Rep = Scap Push-Up + Full Push-Up

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: Upper Body and midline. During part 1 pay close attention to squeezing those abs while moving the object. In part 2, slow those 15 scap + push reps down…really feel the depression of the scaps then full ROM push-up. 15 should make you question your decisions and whether you’ve ever done push-ups before in your life.

Extra Credit

10 SETS (Checkmark)

1:30 Cardio Effort*

*:30 Mod into :30 Hard into :30 EZ

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 7 | Goal is to move continuously the entire time and toggle between your 3 different gears.