Saturday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Checkmark)
5 SETS
2:00 Banded Bike*
20 Plate or Ball Ground to Overhead
10/10 Standing Med Ball Rotational Wall Slams**
20 Jumping Squat w/ Med Ball
-2:00 Walking Rest b/t Sets-
*Use hip circle around lower thigh or double wrap a thin band. If no band, think about creating subtle external rotation of the hips while biking.
**If can not slam into wall, do 20 Reps of an alt. standing med ball rotation with arms extended.
FOCUS: Odd Object / Hips / Rotational
GOAL: You can take this one of two ways…use a 45lb plate (or whatever ‘heavy’ plate you’ve got) and this is will burn like never before or you can go lighter, get a great sweat and end the week with a flush workout.
Bodybuilding
Metcon (Checkmark)
EMOM x 8 MINUTES*
MIN 1 – Max Russian Twists
MIN 2 – Max Tuck Hold
-Rest 2:00-
EMOM x 8 MINUTES*
MIN 1 – Max Glute Bridge-Ups
MIN 2 – Max Glute Bridge Hold
*Dynamic / Static combo work for midline and posterior…spiciness before all your weekend shirtless beach pics!
Mixed Conditioning
Metcon (Checkmark)
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