Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS FOR QUALITY

20-30 Russian KB Swings

7-10/7-10 Uneven Deficit Push-Ups

10-15 Bent Over KB Horn Rows

7-10 Explosive Up-Down Box Jumps

-3:00 EZ Bike b/t Sets-

FOCUS: Athletic / Explosive

TIME: 20min

GOAL: RPE 4-5 | Move with intention between each movement. All movements should be performed unbroken and smoothly. For the uneven KB Push-Ups, one hand is on the ball of the KB the other hand is on the ground…perform 10 on one side then switch for 20 reps total. Explosive on the BBJ means as you stand up from the Up-Down, gather your feet underneath you at hip width and setup for an explosive 2-foot take off and solid 2-foot landing

Bodybuilding

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – Heavy DBL KB Farmer Walk*

MIN 2 – Light & Explosive Slam Balls (Rotational Optional)

MIN 3 – Athlete Choice!**

MIN 4 – REST

*If you’re looking to be a BAMF…DBL KB Front Rack walk…wowwwww though.

**For the Athlete Choice…pull a piece of equipment or movement that you’ve been wanting to incorporate. Keep it light and fun…not meant to be a heavy, taxing minute of work.

FOCUS: Athletic / Explosive

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…