CrossFit Mettle and Honor – NC FLEX

Note – THROWBACK WEEK TO 9/12/22

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-

FOCUS: Get Warm then GET AFTER IT.

GOAL: Athletic / GPP Day.

TIME: 15min Warm-Up / 30min Workout / 15min Cool Down of Your Choice.

Bodybuilding

Metcon (2 Rounds for time)

FOR TIME

28-21-15-9

Power Clean (95/65)

Burpee

-Rest 2:00-

FOR TIME

28-21-15-9

Hang Clean to Overhead (95/65)

Pull-Up

NOTE: Engine Building. Sprinty feeling today…you can’t win the workout in the set of 28 but you can certainly lose it!

Extra Credit

BODYWORK WEDNESDAY (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…