Saturday

9
Jun

Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10-8-6-4-2

Strict Press

Chin-Up

-Rest as Needed b/t Sets-

FOCUS: RPE 8-9 | Every set should be challenging. Increase weight every set on Strict Press. Use Barbell or DB. Add weight to the Chin-Up to make as difficult as needed. Struggle every set.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY

20-15-10

Slow DB Floor Press (Mod)

40-30-20

Fast Narrow Grip Banded Pushdown

2.) FOR QUALITY

20-15-10

Slow DBL DB Bent Over Row (Mod)

40-30-20

Fast Banded Face Pull

3.) FOR QUALITY (Optional)

10-10-10

DB Renegade Rows*

20-20-20

Standing Banded Curl

30-30-30

Banded Kneeling Crunch

*1 Rep = Push-Up + Row L + Row R

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