Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

5 SETS*

2:00 Bike or Row

Immediately Into…

10 Sumo DL High Pull

10 Hang Power Clean**

10 Push Press

Immediately Into…

2:00 Bike or Row

-Rest 2:00 b/t Sets-

*Choose a weight that you can go unbroken on each movement. Same weight for all 3 movements. Option to increase weight each round.

**Option for Hang Power Snatch

FOCUS: Deload Week — Athletic / Explosive Day

TIME: 50-60min

GOAL: RPE 6-7 | Get your MF’ing sweat on and move like a BOSS! I know you’ve been chomping at the bit to get after it…so here’s your permission. GET SOME TODAY if you want. Just make sure you move well and do not go super heavy.

Bodybuilding

Warm-up (No Measure)

No Additional Bodybuilding. 20min Bodywork Mandatory!

then pick 1 of 2…

1.) 20min Walk Outdoors

or…

2.) 20min Active Recovery Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

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…