Announcements
SIGN UP NCFIT MID-YEAR MINI-COMP
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1&2 – 5/5 Slow KB Turkish Get-Up
MIN 3 – :45 Max Toes to Bar
(Score is Lowest Reps of TTB)
GOAL: RPE 7 | Full-Body + Midline Pumps.
Bodybuilding
Metcon (Checkmark)
3 SETS
10 DBL DB Curl to Press (Mod)
15 Strict Dips
20 Plate Front Raises to Overhead
-Rest 1:30 b/t Sets-
(No Measure)
2 SETS
30 DB Bent Over Flyes (Light-Mod)
30 DB Chest Flyes (Light-Mod)
30 Wide Grip Banded Lat Press Down
-Rest as Needed b/t Sets-
(No Measure)
GOAL: RPE 7 | Upper Body Pumps.
Extra Credit
FOR RECOVERY (Checkmark)
Perform a Full-Body Yoga Session
Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.
(No Measure)