CrossFit Mettle and Honor – NC FLEX
Metcon (3 Rounds for weight)
1.) 3 SETS
12-15 Seated DB Strict Press (Mod)
10-12 DB Incline Bench (Mod-Heavy)
Mas Reps DB Floor Press (Heavy)*
*:01 Pause at the Top of Each Floor Press.
-Rest as Needed b/t Sets-
(Score is Weight)
2.) FOR QUALITY*
50 Narrow Grip Tempo Push-Ups (1111)
GOAL: RPE 7 | Upper Push…mod to mod-heavy to heavy in this three set building push. Try to use a weight that challenges you toward the end of each set. In the max reps, shooting for 12-15 reps that you have to gut out.
50 Barbell High Hang Muscle Snatch
50 Barbell Behind Neck Strict Press
50 Barbell Skull Crushers
50 Barbell Curls
50 Barbell 1+1/2 Back Squats
*OPTIONAL — 1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps.
GOAL: An oldie but a goodie…today’s all about the BB, baby. This is a simple yet absolutely epic workout. Want more? 60 Reps. Want to question your decisions? 75 Reps.
FOR RECOVERY (Checkmark)
Perform a Full-Body Yoga Session
Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.