Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (10-10-10*)

(Score is Weight)

*Week 6 of 10-6-2 Cycle. Goal is to beat your 10-10-10 from Week 1.

GOAL: RPE 7

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 DBL DB Reverse Flyes (Light)

Immediately Into…

Max Banded Narrow Grip Pull-Down

-Quick Rest-

3 SETS

10 Strict Pull-Ups

Immediately Into…

1:00 Plate Gun Hold

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 Single DB Staggered Stance Romanian Deadlift (Heavy)*

Immediately Into…

10 Slow DB Goblet Squats (Heavy)**

*Hold DB on side of the back leg.

**:02 Pause at the bottom of the squat.

-Rest 1:30 b/t Sets-

(No Measure)

3.) FOR QUALITY

100 DB Glute Bridge-Ups (AHAP)*

*Complete slowly and break-up as needed.

(No Measure)

Extra Credit

Metcon (Time)

10 SETS EACH FOR TIME*

15/12 Cal Bike

*Goal is to beat your times from last week.

-Rest 2:00 b/t Sets-

(Score is Slowest Time)