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