Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

6 Wide Grip Pull-Ups (Weighted, if possible)

-Rest :10-

12+/12+ Tempo Single-Arm DB Row (3110)

-Rest :10-

25/25 Single Arm Banded (Or Cable) Straight Arm Pulldowns (Light)

-Rest 3:00 b/t Sets-

(Score is Weight on Chin-Up)
GOAL: RPE 9 | One last time. For the DB row, try to stretch out those sets as far as your weaker arm allows. Keep the lat engaged, and remember we want to lift the DB to the belly button, not the shoulder. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-15 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:00-

16-20 Top Down Gorilla Rows (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Standing Barbell Curl (Moderate-Heavy)

-Rest :10-

20 Alternating Crossbody Hammer Curl (Moderate)

-Rest :10-

12/12 DB Concentration Curl (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More solid pulling work with the lats and biceps here. This is the last time hitting this combo this cycle, so let’s make it count. Don’t get sloppy, but finish strong, and let’s earn our rest day for tomorrow.