Saturday

25
Nov

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3-4 SETS*

10-15 Strict Pull-Ups

1:00 Ring FLR

15-20 Strict Dips

1:00 Wall Sit

*No Rest b/t Movements. Add :15 to the static holds each set.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | INSANE CONTROL. STRICT STRICT STRICT. If strict is very easy for you, add a weight vest to this bodyweight strength sesh.

Bodybuilding

Metcon (No Measure)

3 SETS

10 DB Incline Bench Press (Heavy)

-Rest :30-

Max Banded Incline Press*

Immediately Into…

1:00 Banded Plank Hold

*Hold ends of band in palm and wrap band around back. Press fast to full extension.

3 SETS

7/7 Slow DB Staggered Stance DL (Mod-Heavy)

1:00 Glute Bridge Hold

Max Single DB Curl (Mod-Heavy)

5 SETS

10 Slow Tuck Ups

25 Fast Crunches

1:00 Plate Gun Hold
GOAL: Banded Incline press should reach burnout then immediately roll over into banded plank. For the Banded Plank, you are pressing actively in the push-up plank with the band wrapped around your back. For the staggered stance DL, stand with your feet under your hips then take take a 6-8 inch step forward. Switch feet after 7 reps.

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

15 Minutes Weighted Walk Up & Down Hill or Incline*

*Use Ruck or Weight Vest. If cannot find hill or tread that inclines…do 15-20 min of low box step-ups and step-downs (20 inches or less)