Saturday

19
May

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 DB Strict Press (Mod-Light)

15 Strict Burpee Box Jumps (Tall Box)*

*1 Rep = Step Back into Plank, Perform Perfect Push-Up, Step-Up to Standing then 2-foot takeoff and landing on tall box.

FOCUS: RPE 4-5 | Upper Push + Explosive / These are not cardio burpees. Every rep should be intentional and strict.

Bodybuilding

Metcon (No Measure)

1. 3 SETS

Max DB Incline Bench (AHAP)

Into…

1:00 Max Banded Tricep Pull Down

Into…

1:00 Plank Hold

-Rest as Needed b/t Sets-

2. 3 SETS

10-12 DBL DB Zottman Curls

10-12 Strict Knee Raise

10-12 Strict Dips

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Arms / Strict

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