CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

6-8 Seated Barbell Shoulder Press (Heavy)

Rest 1:30

8-12 Barbell Bicep Curls (Moderate)

Rest 1:30

15-20 Hanging Knee Raises

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)
GOAL: RPE 9 | Week 2 of 6. Aim for heavy weights on the shoulder press and focus on the contraction during curls. The leg raises should add a nice core component before we get too deep into the session.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 DB Skull Crushers (Drop Set)*

-Rest 1:30-

8-12 Incline DB Curls (Moderate)

-Rest 1:30-

12-15 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*Perform 8-12 reps with a moderate weight, then drop the weight by 20-30% and continue until failure.

(No Measure)

2.) 3 SETS

12-15 DB Arnold Press

-Rest 1:30-

Max Set DB Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Focus on form and intensity during the drop sets to achieve maximum muscle fatigue. Keep the Arnold press and push-ups strict to target the shoulders and triceps. Finish with core work to round out the session.