Announcements
Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM.
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Weight)
3 SETS*
5 Reps of Barbell or DB Complex:
1 Rep is…
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
*Start Mod-Light and increase gradually with each set. All sets must be performed unbroken. Superset each set with…
A1. 30 Alt. Banded Deadbugs
A2. 30 Glute Bridge-Ups
(Score is Weight)
GOAL: RPE 6-7 | This is NOT for time. Think about crisp and clean movements with the barbell or the DBs that flow into one another.
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
12 Incline DB Bench Press (Mod)
24 DB Bent Over Flys (Light)
-Rest as Needed b/t Sets-
2.) 2-3 SETS
12 DB Romanian DL (Mod)
24 Alt. DB Slides (Light)*
*Setup in plank position with single DB outside of hand placement. Reach across with opposite hand and move DB to outside of other side. Each time the DB moves is 1-Rep.
-Rest as Needed b/t Sets-
(No Measure)