Announcements

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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (12-10-8-6*)

*Superset each set with a heavy sled push or sled pull…around 100m of constant movement with a heavy sled.

(Score is Weight)

GOAL: RPE 8 | Explosive out of the hole in the Push Press. Controlled lower…not out of control. Make sure you have an intentional, upright dip into the down position THEN you hit the throttle to move the bar overhead.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY*

100 Slow DB Shrugs (AHAP)

50 Banded Lat Pull Down

100 Single DB Shoulder Press (Heavy)

50 Banded Face Pulls

100 Weighted DB Sit-Ups (Heavy)

50 Banded Upright Row

*Complete in order. For the 50s, try to accomplish in no more than 2-3 sets.

(No Measure)

2.) EMOM x 9 MINUTES

MIN 1 – L-Elbow Plank

MIN 2 – R-Elbow Plank

MIN 3 – Plank Rotations*

*Plank rotation is a Push-Up Plank into a crawl down into an Elbow Plank into a crawl up to a Push-Up Plank and so on…

(No Measure)

GOAL: RPE 8 | Upper Body + Midline. One of the FLEX upper body classics. TRAP CITY.

Extra Credit

Metcon (Checkmark)

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.

Examples…

Handstand Practice

Single Leg Practice

Yoga Practice

Throwing Practice

Shooting Practice

Sport Practice

(No Measure)