Saturday

2
Jun

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

16 Alt. DB Seated Arnold Press (Mod)*

Immediately Into…

Max Reps Banded Push-Ups**

*8 Reps each arm. Keep weight moderate for all sets.

**Band wrapped around the back, held in hands.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Shoulder and chest city and you’re the mayor!!! This is going to deliver an insane pump. You’re welcome. Please tag me in all of your selfies.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

Max Reps EZ Bar Curl (Mod-Light)*

Immediately Into…

Max KB Horn Curl Hold

*Use Same Weight for all Sets

-Rest as Needed b/t Sets-

2.) 3 SETS

15 Kneeling DB Tricep Overhead Extension

15 Diamond Push-Ups

Immediately Into…

1:00 Plank Rotations*

*Plank Rotation = Push-Up Plank then lower down to Elbow Plank. Continue rotation for full minute.

FOCUS: Upper Push / Pull

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