CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Reps of I-Y-T w/ Small Plates

-Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets-

(No Measure)

GOAL: RPE 5 | Athletic / GPP prep. Use this as a warm-up for the GPP workout.

Bodybuilding

Metcon (Time)

FOR TIME

21-15-9

Power Clean (95/65)

Strict Burpee*

-Rest 2:00-

21-15-9

Hang Clean to Overhead (95/65)

Strict Pull-Up*

(Score is Total Time Including Rest)

GOAL: RPE 7 | This is meant to be more of a metcon but not an all-out max effort. For the strict burpee, hit a crisp push-up. For the strict pull-up, pause with your chin over the bar. If you want to slow this down and feel every rep. perform at 155/105 or 135/95

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

(No Measure)