Wednesday

4
Apr

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3×8-12

Tempo Back Squat (1111)*

*Slow and intentional. Moderate loading only. Pause :01 at the top and bottom of each rep.
GOAL: RPE 6-7 | Simplified strength this week with some classic 3-bys at moderate volume and moderate loading…pull-push-squat.

Bodybuilding

Metcon (No Measure)

1.) 3×8-10

DB T-Rows or T-Bar Row*

*Superset with 20 Reps of Single DB Bent Over Row (AHAP). Hold both heads of DB.

-Rest as Needed b/t Sets-

2.) 3×20

Seated Banded Lat Pull-Down*

*Pause for :01 at top and bottom of each rep

3.) COMPLETE IN ANY ORDER…

60 Narrow Heel Elevated KB Goblet Squats (Mod)

60 KB Upright Rows (Mod)

60 Kneeling KB Alt. Russian Twist (Mod)
GOAL: Upper Pull / Lower Push. T-Bar Row is all time legendary status but not too widely available in most garage gyms / functional training gyms. You can perform with DBs in a wide grip perpendicular to the body. Chest supported on a bench will make this easier to hold.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…