CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Tempo Standing Military Press (20X0)

-Rest 1:30-

12-15 DB Lateral Raise* (Moderate)

*On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set.

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Solid shoulder session today. For the drop set on the lateral raises, don’t be afraid to use a little momentum to get the DBs up. You don’t have to be super strict on those—we want to take that final set past failure.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

16-20 Seated Alternating DB Arnold Press (Moderate)

-Rest 1:00-

12 Barbell Front Raise (Moderate)

-Rest :30-

16 Prone DB Rear Delt Fly (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

Max Reps Narrow Grip Chin-ups

-Rest 1:00-

15 Incline Supinated Grip DB Curl (Light-Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2 SETS

12 DB Telle Tricep Extension (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Shoulders & Arms—one of the most tried and true training combos in bodybuilding. Enjoy the pump! LET’S GO!