Wednesday

1
Aug

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

FOR QUALITY*

5:00 Cal Bike

Into…

20 Burpees

30 KB Sumo DL High Pull

40 Empty Barbell Strict Press

50 KB Alt. Box Step-Ups

60 Hand Release Push-Ups

70 Russian KB Swings

80 Sit-Ups

90 Slam Balls

100 Double Unders

Into…

5:00 Cal Bike

*Complete in Order. Break up each movements as needed to complete. Move quickly b/t movements and sets.

FOCUS: Athletic / Explosive

TIME: 40-45min

GOAL: RPE 8-9 | Looking for athletes to push the pace throughout. Pick a number of cals that you can sustain minute to minute on each end of the workout. What’s your goal per minute 10,12, 15 cals!?

Bodybuilding

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Max KB Horn Curls (Light)

MIN 2 – :45 Max Bench Dips*

MIN 3 – :45 Max Russian Twists (Light)

*Perform with a light plate on lap. Option to elevate feet on bench or box.

FOCUS: Accessory EMOM

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…