CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

4 SETS

8-12 Prone DB Shoulder ATYs (Light)

-Rest 1:00 b/t Sets-

Then…

3 SETS

8-12 Tempo DB Z-Press (30X0)

-Rest 1:00 b/t Sets-

Then…

2 SETS

8/8 Split Stance Single Arm Tempo DB Press (30X0)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6 | Bringing back this shoulder pre-hab type session from Week 2 before we burn it down with some anaerobic intervals for the next piece. Good luck!

Bodybuilding

Metcon (Checkmark)

1.) EVERY 5:00 FOR 3 SETS

15/12 Cal Row Sprint

16 Russian KBS (70/53)

15/12 Cal Row Sprint

-Rest an Additional 10:00 b/t Part 1 & Part 2-

2.) EVERY 5:00 FOR 3 SETS

15/10 Cal Bike Sprint

16 DB Floor Press (Light-Mod)

15/10 Cal Bike Sprint

(No Measure)

GOAL: RPE 10 | The anaerobic intervals are back — just to keep you honest. Treat every interval like it’s your last. We are looking for no more than 2:30 of work per interval here. The goal is a 1:1 work to rest ratio.

Extra Credit

FOR QUALITY (Checkmark)

30 Minutes Jog or Weighted Walk to cool down the engine after setting it on fire.

(No Measure)