Saturday

12
May

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

6-8 Barbell Wide Grip Behind Neck Strict Press (Moderate & Slow)

Max Reps of Single DB Floor Press (AHAP)

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Upper Push / Press Focused / New movement for us in the wide grip behind the neck. Raise and lower slowly and keep weights moderate.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8-12 DB Incline Bench Press (Mod)

Max Reps Feet Elevated Push-Ups

-Rest as Needed b/t Sets-

2.) 3 SETS

20/20 Single Arm Banded Chest Fly

10/10 DB Lateral Raise (Mod)

-Rest as Needed b/t Sets-

3.) FOR QUALITY

40-30-20

DBL DB Hammer Curls (Light)

DBL DB Tricep Kickback (Light)

FOCUS: Push focused / Upper / Triceps & Chest. Use the lightest DBs you have available for the 40-30-20..this should BURN.

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