CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

Max Reps Bodyweight Bench Press

Immediately Into…

8/8 Plate Around the Worlds

Immediately Into

1:00 Plate Overhead Hold

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | For BW Bench Press, looking for at least 8-12+ reps. Take the exhaustion from the upper body push into the ATW and Hold. These two movements should tax the shoulders, back, arms, and midline. Try to hold on.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

8/8 Standing DB Strict Press (Mod)

8/8 Standing DB Upright Row (Mod)

2.) FOR QUALITY*

30-20-10

DBL DB Hammer Curl (Mod-Light)

DBL DB Reverse Fly (Mod-Light)

DBL DB Rolling Tricep Extension (Mod-Light)

*Complete 30 of each, then 20 of each, then 10 of each.

3.) 3 SETS FOR QUALITY

20 Hollow Rocks

20/20 Side Plank Hip Taps

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull – Arms

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

2 SETS

10 SETS EACH (:30 ON / :15 OFF)

Bike Sprint

-Rest 3:00 b/t Tabatas-