CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – :45 DB Bent Over Row (Mod)

MIN 2 – :45 Alt. Lateral Box Step-Overs (Low Box @ No Weight)

FOCUS: Upper Pull / Lower Push

TIME: 14min

GOAL: RPE 6-7 | Use a weight on the BOR that you can earn 10-15 reps per round. Slow and intentional on the lateral box step-overs…think about the glutes and adductors working to push and pull you across the box with each rep. Both feet come to the top of the box leading with foot closest to the box then step down/across with same foot leading. Repeat opposite way.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 DBL DB Pull Overs (Mod)

into…

20 Short ROM Narrow DB Bench Press (Mod)*

*Touch DBs to chest and press quickly to 3/4 ROM and back down.

-Rest as Needed b/t Sets-

FOCUS: Chest / Shoulders

2.) FOR QUALITY*

75 Strict Dips

75 DB Glute Bridge-Ups (Heavy)

75 Slow Crunches

75 Single DB Crush Curls (Mod)

*Partition as Needed to Complete All Reps.

FOCUS: Arms / 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