Announcements

Sign up for our CPR CLASS HEREon Saturday March 4th

Don’thave Facebook? RSVP Here

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

15-12-9-6

Strict Wide Grip Pull-Up

Single DB Pull-Over (Heavy)

Strict Tempo Dips*

*Pause :01 at Top and Bottom.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

20 Alt. Curtsy Lunges (Mod)

-Quick Rest-

1:00 Split Squat Hold (L)

1:00 Split Squat Hold (R)

-Quick Rest-

20 Single DB Glute Bridge-Ups

-Rest 1:30 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN 1 – :40 Copenhagen Plank (L)

MIN 2 – :40 Copenhagen Plank (R)

MIN 3 – Max Push-Ups

(No Measure)

Extra Credit

None. Rest & Recover!