Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

10 Barbell Upright Rows

Immediately Into…

10 Barbell Wide Grip Bent Over Rows

Immediately Into…

10/10 Back Rack Forward Lunges

*Use the same weight for all 3 movements. Start Moderate and Build each set.

-Rest as Needed b/t Sets-

FOCUS: Upper Pull / Lower Push

TIME: 15-20min

GOAL: RPE 6-7 | Flowy and go-y! Each movement should flow right into the next with little to no rest in between. For the rows, you can play with a pronated or supinated grip. Forward Lunges should target the Quads by pushing the knee over the toe in the down position. To return to standing, think about pushing back off of the front foot while the rear leg stays anchored.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

10 KB Goblet Narrow Stance Squats

15 Bent Over KB Horn Row

:30 KB ‘Bell’ Gun Hold*

*Hold KB by the bell portion (standing or kneeling) in 1/2 curl position.

-Rest as Needed b/t Sets-

FOCUS: Quads / Back / Arms

2.) OPTIONAL…

3 SETS

Max Reps Empty Barbell Curl

Immediately Into

1:00 Top of Dip Hold

FOCUS: Arms

3.) EMOM x 12 MINUTES

MIN 1 – :50 Russian Twists

MIN 2 – :50 Monster Walks (3 Steps Left / 3 Steps Right)*

*Wrap a band above knees or use a hip circle above knees…take 3 intentional side steps left then 3 intentional side steps right.

FOCUS: Abs / Posterior

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