CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

6 Seated DB Shoulder Press (Heavy)

Rest :15

12 Seated DB Rear Delt Fly (Moderate)

Rest :15

25 DB Lateral Raise (Light-Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Big shoulder pump again as we head into a well-deserved rest day. These tri-sets can be soul-crushing if you do them right. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

6 Weighted Chin-up (Heavy)

-Rest :15-

12 Supinated Grip DB Curls (Moderate)

-Rest :15-

25 KB Horn Curls (Light-Moderate)

-Rest 3:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-12 DB Cuban Press (Moderate)

-Rest 1:30-

12-16 Barbell Upright Rows (Light-Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
Goal: RPE 9 | We’re back to biceps and shoulders! Look to add a little more weight or push for that extra rep on each set compared to week two. Focus on technique—clean form will maximize that pump.