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)

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | Big shoulder pump with this combo for one last time this cycle. No drop sets on the lateral raises today, but make sure you still give those dumbbells a split-second pause at the top to make sure we hit the delts. Enjoy!

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.) 2 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 | Really focus on the arm pieces this week as we head into a rest day. This will be the last time seeing these movement combos this cycle. Enjoy!