Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS*

10 DB Deadlift (Heavy)

Max DB Floor Press (Heavy)

10 DB Deadlift (Heavy)

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Heavy AF for the DL and Floor Press — don’t rush the DLs…keep them smooth and a full ROM. For an extra challenge, touch both heads of the DBs to the ground.

Bodybuilding

Metcon (No Measure)

FOR QUALITY

100 Hand Release Push-Ups

100 Ring Rows

100 DB Step-Ups (Mod)

100 DB Sumo Squats (Mod)

*Complete in order. Work quickly between sets and movements.

3-5 SETS

1:00 Ring FLR Hold or Ring FLR Extensions

20 Top of Dip Knee Raises

1:00 Top of Glute Bridge Hold

-Rest as Needed b/t Sets-

GOAL: Full-body 100s to complete in order. Push-Pull-Step-Squat. For the midline finisher, option to perform Ring FLR or Ring FLR Extensions. Try to keep the hold for the FULL MINUTE with either choice.

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.