NC FLEX – Wed, Jan 8 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Alternating Dumbbell Shoulder Press (3111)

-Rest 1:00-

12-15 Dumbbell Upright Rows (Moderate Load)

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 8 | This session focuses on shoulder hypertrophy and stability. Keep movements slow and controlled to maximize muscle activation and refine pressing mechanics for the high-volume demands in the weeks ahead.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-15 Dumbbell Lateral Raises (Light-Mod)

-Rest 1:00-

10-12 Seated Dumbbell Arnold Press (Moderate)

-Rest 2:00 b/t Sets-

2.) 2.) 3 SETS

12-15 Prone Dumbbell Rear Delt Flyes (Light-Mod)

-Rest 1:00-

Max Dumbbell Front Raises (Light)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 7-8 | Focus on building endurance and refining shoulder movement patterns. Controlled tempos and lighter loads prepare your delts for the volume in Week 2.