NC FLEX – Tue, May 9 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

EMOM x 10 MINUTES

MIN 1 – 10 Bench Press (Moderate)

MIN 2 – :40 Double Unders*

*Heavy Rope Optional

(No Measure)

GOAL: RPE 7 | Clear :01 pause at the top and bottom of each Bench Press.

1.) 5 SETS

10 Barbell Bent Over Rows or T-Bar Rows (Heavy & Slow)

15 Plate Front Raises*

25 Single DB Floor Press (AHAP)

*Range of motion…starts at waist and finishes directly overhead.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

20 Reps of 1 Scap Push-Up + 1 Push-Up*

Max Banded Tricep Extension

*1 Rep = Scap Push-Up + Full Push-Up

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Go heavy on that first part. Watch out for these Push-Ups in the second part…PUMP!

10 SETS

1:30 Cardio Effort*

*:30 Mod into :30 Hard into :30 EZ

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 7 | Goal is to move continuously the entire time and toggle between your 3 different gears.