Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 15 MINUTES

5 Strict Pull-Ups or Chin-Ups

10 Push-Ups or Bench Dip

15 Air Squats or 16 Alt. Lunges
GOAL: RPE 6-7 | Reduce the volume each minute as needed to complete the work with at least :10 of rest. This should NOT be a dead sprint with reckless movement but rather an intentional bodyweight workout. Make sure you hold high standards for your own movement.

Bodybuilding

Metcon (No Measure)

1.) 3-4 SETS

Max Reps DB Floor Press (Heavy)

10/10 Single Arm DB Bent Over Row (Heavy)

-Rest as Needed b/t Sets-

2.) 3-4 SETS

20 Single DB Crush Curls (Mod)

20 Reps Banded Tricep Pulldown

-Rest as Needed b/t Sets-

3.) FOR QUALITY (Optional)

50 Strict Toes to Bar

50 Strict Dips
GOAL: Upper body push / pull, arms, strict gymnastics.

Mixed Conditioning

Metcon (No Measure)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

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

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck