CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (7-7-5-5-3-3*)

*After each set perform 10 KB Goblet Narrow Squats

(Score is Weight)

GOAL: RPE 8 | Upper Body Push / Lower Body Push. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10 DB Incline Bench Press (Mod-Heavy)

10/10 Single DB Supported Row (Heavy)

1:00 Banded Pull-Aparts

-Rest as Needed b/t Sets-

2.) 5 SETS

15 Standing DBL DB Lateral Raise (Mod-Light)

20 Alt. DB Twisting Curl (Mod)

-Rest as Needed b/t Sets-

GOAL: RPE 7 | Upper Body

Extra Credit

Metcon (Checkmark)

10 SETS

:20 ON / :40 OFF

Any Cardio Sprint

-No Additional Rest-

GOAL: RPE 9 | Sprint all out for :20 / :40 recovery.