CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (10-6-2+*)

(Score is Weight)

*Week 5 of 10-6-2 Cycle. Goal is to meet or exceed your 2-Rep Heavy from 1/16 and try to hit it for a 3rd or 4th rep (2+). Next week back to 10-10-10.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

5/5 Plate Around the Worlds (Slow & Mod)

15 Plate Presses (Slow& Mod)

20 Plate Bent Over Row (Slow & Mod)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 DB Poliquin Step-Ups (Mod)

1:00 DB Split Squat Hold (L – Mod)

1:00 DB Split Squat Hold (R – Mod)

-Rest 1:30 b/t Sets-

3.) 2 SETS

1:00 DB Glute Bridge Hold (Heavy)

20 DB Glute Bridge (Heavy)

20 Single DB Floor Press (Heavy)*

*Hold DB Across Chest. Hold Glute Bridge while performing the reps.

(No Measure)

Extra Credit

Metcon (Time)

10 SETS EACH FOR TIME

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Time)