CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS  (Checkmark)

8 Tempo Military Press (30X0)

-Rest 1:00-

12 DB Arnold Press (Mod)

-Rest 1:00-

100 Single Unders

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | A little shoulder work to prime you for the barn burner bodybuilding piece. Stick to a single weight on the military press across all four sets. The fatigue should add up, and the last two sets should be a grind.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 6 MINUTES

MIN 1 – 16 Alternating DB Gorilla Rows (Moderate)

MIN 2 – MAX Cal Bike

-Rest an Additional 4:00 b/t Part 1 & Part 2-

2.) EMOM x 6 MINUTES

MIN 1 – 12-15 DB Lateral Raises (Light)

MIN 2 – MAX Cal Row

-Rest an Additional 4:00 b/t Part 2 & Part 3-

3.) EMOM x 6 MINUTES

MIN 1 – 8 DB Strict Press into 8 DB Push Press (Light)

MIN 2 – MAX Cal Bike

(No Measure)

GOAL: RPE 10 | Just because it’s week 1 of the cycle doesn’t mean we don’t go for it. Wildcard Wednesday is meant to be a wildcard. The max cals on the rower and bike are ALL OUT efforts. The bodybuilding movements are meant to be your “rest.” Burn it down on this one.

Extra Credit

FOR QUALITY (Checkmark)

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

(No Measure)