Saturday

2
Dec

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

25 Single DB Front Squats (Narrow)

20 Alt. Single DB Front Rack Lunges (Short-Step)

15 Single DB Strict Press (21×2)

10 DB Slides**

*Use a single heavy DB or DB for each movement.

**L+R = 1 Rep

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Full body mash-up to round out the week. This is fun to try to hold onto the DB all the way through the Strict Press. Sneaky bicep pump here as well — you’re welcome.

Bodybuilding

Metcon (No Measure)

3 SETS

Max Bench Press or DB Bench (Moderate)

Into…

20 Reps of 3/4 ROM Push-Ups

Into…

1:00 Plank Hold

-Rest as Needed b/t Sets-

3 SETS

10-15 Wide Grip Strict Pull-Ups

10-15 Strict Knee Raise or T2B

-No Additional Rest b/t Sets-

3 SETS

30 Single DB Curls

30 Slow Crunches

-No Additional Rest b/t Sets-
GOAL: The Bench Session from ‘you know where’ is back! This is gnarly. Then into upper pull / midline pieces to end your week. Happy flexing my friends!

Mixed Conditioning

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :30 Cardio Sprint

MIN 2 – :40 Burpee Box Over*

MIN 3 – :50 Double Unders

*Jump or Step-Over