CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

12-9-6

Wide Grip Strict Pull-Up

Tempo DB Goblet Squat (Heavy @ 20X1)

-Rest as Needed b/t Sets-

FOCUS: Upper Pull / Lower Push

TIME: 30-35min

GOAL: RPE 6-7 | Control, control, control! Slower is better on this couplet. Think about every rep of pull-up and squat…think about the muscles you are trying to engage. Clear :02 count on each squat down.

Bodybuilding

Metcon (No Measure)

1.) EMOM x 10 MINUTES

MIN 1 – :45 Feet Elevated Ring Rows

MIN 2 – :45 DB Farmer Short Step Forward Lunges

FOCUS: Back / Quads

2.) 3 SETS

10 Reps 1+1/2 EZ Bar Curls (Mod)

15 Strict Toes to Bar

20 Feet Elevated DB Glute Bridge-Up (Mod)*

*Hold DB on waist.

-Rest as Needed b/t Sets-

FOCUS: Arms / Abs / Posterior

Mixed Conditioning

Metcon (No Measure)

TABATA TUESDAY

2 SETS*

DOUBLE TABATA (8 Sets, :40 On / :20 Off)

Movt 1 – Plate Ground to Overhead

Movt 2 – Cardio Sprint

*Each set has 8 intervals alternate b/t movements (4 intervals each)

-Rest 4:00 b/t Sets-