CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6-8 Strict Chest-To-Bar Pull-ups

-Rest 1:00-

8-12 Strict Shoulder Press

-Rest 2:00 b/t Sets-

(Score is weight on Shoulder Press)
GOAL: RPE 8 | Back-to-back upper body days to start week 5. We are looking for tough, quality sets here, but nothing quite close to failure. Remember to use a band for the pull-ups if necessary—we want at least 6 reps!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 DB Bent Over (OR Low Cable) Row (Moderate)

-Rest 1:30-

12-16 Arnold Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

Max Banded (OR Cable) Face Pulls

-Rest 1:00-

12-16 DB Lateral Raises (Moderate)

-Rest 2:00 b/t Sets-

3.) 2-3 SETS

Max Set Strict Toes To Bar

-Rest :30-

Max Set Reverse Crunch

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More quality back, delt, and core work here that we saw back in Weeks 1 and 3. This is the last time you will see this combo, so hit it hard and make it count.