CrossFit Mettle and Honor – NC FLEX
10 Reps of DB Complex…
1 Rep is:
2 DB Deadlift
1 Farmer Curtsy Lunge Left
1 Farmer Curtsy Lunge Right
2 Hang Power Clean
*Use a weight that challenges you every set. Must perform at least 4 reps unbroken before any breaks.
-Rest as Needed b/t Sets-
FOCUS: Upper / Lower Pull
GOAL: Grip, rip, and grind. There’s something special about holding onto a pair of DBs that are trying to escape your hands. Grip is a huge focus here in a addition to the pulling elements. Choose a weight that kinda scares you. Rest until your fresh between sets.
EMOM x 15 MINUTES*
MIN 1 – 12-15 EZ Bar Curls
MIN 2 – 12-15 Skull Crushers
MIN 3 – Max Banded Push-Downs
*Upper body arm pump. For extra gains…after you finish your curls, hold a plate gun hold until the end of the minute / after you finish your skull crushers, hold a plate overhead hold until the end of the minute.
TABATA (8 Sets, :20 On / :10 Off)
Tabata 1 – Athlete Choice Bodyweight!
Tabata 2 – Athlete Choice Light Weightlifting!
Tabata 3 – Athlete Choice Cardio!
-Rest 1:00 b/t Tabatas-