CrossFit Mettle and Honor – NC FLEX

Functional Strength

Push Press (10-6-2+)

(Score is Weight)

GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

15/15 DB Split Squats (Light)

10 Tall Box Jumps*

15 DB Push Press (Mod)

*2 foot take off, 2 foot landing.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Upper / Lower Push Combo

2.) 3 SETS

10 DB RDLs (Mod)

Immediately Into…

Max DB Bent Over Row (Mod)

-:30 Rest-

Max 1/2 Pull-Up Static Hold*

*Hold mid-pull for as long as you can.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 6 | Upper / Lower Pull Combo

3.) EMOM x 12 MINUTES

MIN 1 – :50 Weighted Glute Bridge Hold

MIN 2 – 10 DB Floor Press (Heavy)

(No Measure)

GOAL: RPE 6 | 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)