CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 5 Hang Power Snatch

MIN 2 – 20 Burpees Over Bar

MIN 3 – Rest

*Start Mod-Light and Build to Mod-Heavy

(Score is Weight)

GOAL: RPE 8 | The ‘ol lift and breath. Lifting while having a cardio stimulus is rough…work through it. Increase your weight each set…all reps must be done unbroken. Burpees over the bar should be completed within the minute.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max DB Floor Press (Heavy)

Immediately Into…

1:30 Ring FLR or Plank Hold

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body

2.) 3 SETS

15 Seated Wide Stance DB Press (Light-Mod)

5/5 Plate Around the World (Heavy)

10 Kneeling KB Upright Row (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Body

3.) FOR QUALITY

100 Banded Pull Aparts

100 Banded Face/Chest Pulls

100 Banded Straight Arm Pull-Down

(No Measure)

GOAL: RPE 7 | Upper Body Finisher

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)