CrossFit Mettle and Honor – NC FLEX
Wide Grip Pull-Up
DB Narrow Bench Press (Mod-Heavy)
*Complete 15/15 – 12/12 – 9/9 then rest as needed and repeat. For the narrow bench press, hold the DB together / parallel over chest and press in straight line up.
(Score is Weight on DBs)
FOCUS: RPE 7 | One of my favorite combos! The weight on the DBs shouldn’t be massive but slow the work down to the point where each set is a struggle. For the pull-ups can you perform with a (1111) tempo cadence for an additional challenge?
1.) 3 SETS
10 Bent Over DB Reverse Flys
Max Reps DBL DB Wide Bent Over Row
-Rest as Needed b/t Sets-
2.) 3 SETS
10 Reps of 1+1/2 EZ Bar Curls*
*Increase weight every set. Slow descent on the 1/2 curl only, fast full curl.
3.) FOR QUALITY
*:01 Pause and Squeeze at the top.
GOAL: RPE 7 | Upper Body / Back + Arms. Mind-muscle connection on the EZ Bar curls. Extra points if you stare directly at the ‘CEP.
ON A 15:00 RUNNING CLOCK…
Practice Your Balance / Accuracy…you can do this many ways but any way that you choose make sure you’re having fun, feeling your body, and making the adjustments to improve. This is practice and play.
Single Leg Practice