Tuesday

6
Feb

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×8-10

Seated Alt. DB Arnold Press (Moderate)*

*L+R = 1-Rep

-Rest as Needed b/t Sets-

2.) 3×8-10

Incline Seesaw DB Bench Press (Moderate)*

*L+R = 1-Rep

-Rest as Needed b/t Sets-

3.) 3×8-10

Seesaw DB Bent Over Row (Moderate)*

*L+R = 1-Rep

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Traditional upper body push-pull today. Use weights that you know you can handle for all 3 movements across all three sets. Last 3 reps of every set should make you work. But focus on a strong mind-muscle connection…feel every rep.

Bodybuilding

Metcon (No Measure)

1.) 3×1:30

DB Goblet Lunges (Heavy)*

*Hold single heavy DB in goblet position. Alt. legs each lunge. If you need to put the DB down, do so but pick it up fast!

-Rest 1:30 b/t Sets-

2.) 3 SETS

1:00 Single DB Glute Bridge-Up (Heavy & Slow)

Immediately Into…

1:00 Top of Glute Bridge Hold (Heavy)

-Rest 1:30 b/t Sets-

3.) 3 SETS*

:30 Push-Up Plank

:30 Elbow Plank

:30 Side Plank L

:30 Side Plank R

:30 Elbow Plank

:30 Push-Up Plank

*Vest Optional…yikes!

-Rest as Needed b/t Sets-
GOAL: Lower body focused BB. Single leg lower balancing out after yesterday’s SQWWWUATS plus posterior chain and midline. If you have access to barbell and want to hip thrust vs. DB Glute Bridge today…go for it!

Mixed Conditioning

Metcon (No Measure)

FOR AT LEAST 20 MINUTES…

Walk or Hike Outdoors…try to find some hilled or uneven terrain. Weight vest or weighted pack optional.