Wednesday

22
Nov

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 Seated DB Press (Mod)

15 DB Bent Over Row

10/10 Reverse DB Lunges

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Push-Pull-Lower. For the DB Lunges…perform all 10 lunges on one leg then switch to opposite leg. If you’re looking for an additional challenge…perform front foot elevated lunges.

Bodybuilding

Metcon (No Measure)

4 SETS

Max Reps Single DB Floor Press (Heavy)

20 Single DB Glute Bridge-Up (Heavy)

:30 Glute Bridge Hold

-Rest 1:30 b/t Sets-

3 SETS

15 Plate Front Raise (Heavy)

15/15 DB Lateral Raise (Light)

10 DB Shrugs w/ :01 Pause (Heavy)

-Rest as Needed b/t Sets-

2 SETS

30 Reverse Grip Barbell Curls

30 Barbell Narrow Grip Skull Crushers

30 Barbell Deadbugs
GOAL: Posterior / Shoulders / Arms & Abs. For all Heavy assignments today, use the heaviest DB (or KB) that you have access to. For the Glute Bridge-Ups, complete with intention and flow right into the :30 hold…it should burn. Barbell Deadbugs…simply hold the barbell at extension over your chest and alternate bringing your legs up and down.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.