Tuesday

15
May

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 DB RDLs (Heavy)

10/10 Bench Supported Single DB Row

10 Single DB Pull-Over

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Upper + Lower Pull / around the 7-8th rep of each set, the weight should be a struggle.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8-10 DB Bent Over Fly (Mod)*

8-10 DB Chest Fly*

20 Band Pull-Aparts

*:01 Pause at the end range of both movements.

-Rest as Needed b/t Sets-

2.) 3 SETS

8-10 KB Upright Row (Heavy)*

10/10 Single Arm KB Supported Row*

20 Band Push-Downs

*:01 Pause at the top of each rep of both movements.

-Rest as Needed b/t Sets-

3.) FOR QUALITY

3:00-2:00-1:00

Weighted Glute Bridge Hold*

*Perform 30 Weighted Russian Twists after each set.

FOCUS: Upper Pull / Odd Objects & Bands / Static Hold

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

12 SETS

1:00 Bike Sprint

-1:00 Rest b/t Sets-