Tuesday

7
Nov

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

20 DB Alt. Box Step-Up (Mod)

20 DB Sumo DL

15 DB Romanian DL

*No Rest b/t Movements

-1:30 Rest b/t Sets-
GOAL: RPE 6-7 | I love this combo for the big ‘ol booty burn! Hold onto the DBs for all three movements…then rest.

Bodybuilding

Metcon (No Measure)

2 SETS

Max Strict Pull-Ups

Max Strict Push-Ups

-Quick Rest b/t Movements & Sets-

3 SETS

15 DB Sumo Squats (Mod-Heavy & Slow)

20 Hanging Knee Raise

Max Banded Lat Pull-Down

-Quick Rest b/t Movements & Sets-

2 SETS

Max Strict Pull-Ups

Max Strict Push-Ups

-Quick Rest b/t Movements & Sets-
GOAL: Mixing a bit of the upper push/pull with some continued training of the posterior chain and midline. Strict means strict…ZERO MOMENTUM

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.