Wednesday

8
Nov

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4×5

Back Squat (2121, Heavy)*

*Superset with 20 Narrow Stance, Heels Elevated KB or DB Goblet Squats (Mod-Heavy). Perform Fast!
GOAL: RPE 8-9 | The granddaddy of all strength building movements. We are going to squat A LOT in NCFLEX. So much to gain, so little to lose. Number one thing…stay in your lane. Don’t push the weight too far. You will get stronger but make sure you are respecting the process.

Bodybuilding

Metcon (No Measure)

3 SETS

10 DB Renegade Rows (Mod)*

10 EZ Bar Curls (Heavy)

*Row/Row/Push-Up = 1 Rep

-1:30 Rest b/t Sets-

3 SETS

20 KB Goblet Lunges (Heavy)

20 Narrow Stance Goblet Squat

-1:30 Rest b/t Sets-

3 SETS

15 Slow Tuck-Ups

Immediately Into…

15 Slow Crunches

-Rest as Needed b/t Sets-
GOAL: Upper / Lower / Midline…touching them all today in the bodybuilding session today!

Mixed Conditioning

Metcon (No Measure)

7 SETS EACH FOR TIME

15/12 Cal Row

12 Burpees

-Rest 2:00 b/t Sets-