Announcements

Shelby Shares her why here! Check it out!

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (6-6-6)

(Score is Weight)

GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

1:00 Tall Box Jumps*

1:00 Weighted Plank

:30/:30 Half Kneeling DB Press (L/R)

*Step-Down each rep.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper / Lower Push Combo

2.) 3 SETS

10 Slow Barbell Kang Squats (Mod)

10 Wide Stance Barbell High Pulls (Mod)

10/10 Single Leg Barbell Good Mornings (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper / Lower Pull Combo

3.) EMOM x 12 MINUTES

MIN 1 – :45 Single DB Floor Press

MIN 2 – :45 Single DB Curl

MIN 3 – :45 DB Glute Bridge-Ups

(No Measure)

GOAL: RPE 7 | Glutes / Chest

Extra Credit

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.

(No Measure)