NC FLEX – Wed, Apr 10 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6 Wide Grip Pull-Ups (Weighted, if possible)

-Rest :10-

12/12 Tempo Single-Arm DB Row (3110)

-Rest :10-

25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light)

-Rest 3:00 b/t Sets-

(Score is Weight on Chin-Up)
GOAL: RPE 9 | This one should burn. On the DB Row, make sure you are pulling the DB to the belly button, not the shoulder. We want all lats here. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-15 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:00-

16-20 Top Down Gorilla Rows (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Standing Barbell Curl (Moderate-Heavy)

-Rest :10-

20 Alternating Crossbody Hammer Curl (Moderate)

-Rest :10-

12/12 DB Concentration Curl (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The top-down Gorilla Rows are one of my favorite movements. Really squeeze the lats on those and get to those 16-20 reps. You’ll want to stop around rep 10 if you pick the correct weight. After that, all biceps. Who doesn’t love hitting biceps?