Saturday

20
Jan

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 15-30 MINUTES*

5 Strict Pull-Ups or Chin-Ups

10 Push-Ups or Bench Dip

15 Air Squats or 16 Alt. Lunges

*5:00 ON / 5:00 OFF wearing a 20lb vest.
GOAL: RPE 6-7 | I freaking LOVE this workout. All time favorite bodyweight strength test. Try to complete every round in :50 or less. If you can’t complete more than 5 rounds in less than :50, you will need to modify the workout. The vest is an absolute GAME CHANGER…if you can hang for all 5:00, drop it down to 3:00 On / 7:00 Off.

Bodybuilding

Metcon (No Measure)

3 SETS

10 Single DB Pull-Over (Heavy)

14 Single DB Bent Over Row (Heavy)*

18 DB Weighted Sit-Ups (Heavy)

*Hold DB by the heads and row toward sternum.

-Rest as Needed b/t Sets-

EMOM x 10 MINUTES

MIN 1 – :50 DBL KB Front Rack Hold (Heavy)

MIN 2 – :50 Plank Hold or Ring FLR
GOAL: Go as HEAVY AS POSSIBLE for all the movements in the Bodybuilding today. Move slow, keep the holds TIGHT, and push yourself to use the heaviest weight that you can stomach.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.