Saturday

17
Feb

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – :45 Strict Pull-Ups*

MIN 2 – :45 DB Alt. Lunges (Mod)

MIN 3 – :45 DB Push Press (Mod)

*Experiment with a few different grips throughout…standard, wide, narrow, chin-up, switch grip.
GOAL: A classic MDV combo here!!! If I was stranded on a desert island (not dessert island) and all I had were DBs and a Pull-Up bar, I’d be doing this workout ALL THE TIME. It’s just so perfect. The full-body impact, the three non-interfering movements, then beauty of bodyweight + odd object cycling. Chef’s kiss.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 Incline DB Bench Press (Mod-Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS

10 DB Sumo RDLs (Mod-Heavy)*

*Option to perform on elevated platform

-Rest as Needed b/t Sets-

3.) 3 SETS

10/10 Plate Around the Worlds (Mod)

20/20 Single Leg Glute Bridge-Ups

-Rest as Needed b/t Sets-

4.) 3 SETS FOR QUALITY

1:00 Ring FLR

-:30 Rest-

1:00 Slow Crunches

-:30 Rest-

-No Additional Rest b/t Sets-
GOAL: A well-balanced upper and lower day after perhaps my favorite EMOM mix of all time. This is a perfect representation of how dynamic NCFLEX is…you are hitting a crazy full-body day and getting some classic reps in on your chest, glutes, and oh you know it…those abs.

Mixed Conditioning

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional