CrossFit Mettle and Honor – NC FLEX

Functional Strength

None. Chase the pump today with everything ya got.

Bodybuilding

FOR QUALITY* (Checkmark)

100 Straight Arm Banded Pull-Down

100 DB Floor Press (Mod)

75 DB Bent Over Rows

75 Strict Dips

50 Strict Pull-Ups

50 DB Strict Press (Mod)

*Complete in order. Adjust Numbers as needed to complete each in 5 sets or less. Perform 1:00 of Jump Rope after each movement.

(No Measure)

GOAL: RPE 8 | Upper body volume today. The 1:00 of jump rope should be a reset between the movements. Notice the pull-push back and forth through out. Looking for big numbers in each set for each movement…if you need 50 sets of 1 to do 50 pull-ups, adjust that to get at around 10 reps per set.

Extra Credit

15 SETS (Checkmark)

:20 Bike Sprint / :40 EZ Pedal

-No Additional Rest b/t Efforts-

(No Measure)

GOAL: RPE 10 | Burn it down. Test the ‘go’ switch.