Wednesday

22
Aug

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

2-3 SETS FOR QUALITY*

20 Slow Glute Bridges

20 Alt. Deadbugs

10 Pull-Ups

15 Push-Ups

*Use this piece as a primer for the brutal EMOM. Any variety in each set of Pull-Up and Push-Up.

-1:30 EZ Bike b/t Sets-

FOCUS: Bodyweight Prep

GOAL: A little appetizer before the brutal entree below. Have fun with this one. Curse me later.

Bodybuilding

Metcon (Checkmark)

EMOM x 30 MINUTES*

MIN 1 & 2 – Max Cal Bike or Row

MIN 3 & 4 – AMRAP of 7 Russian KB Swings + 7 Box Jumps or Tuck Jumps

MIN 5 – REST

*Goal for this EMOM is to beat or meet your score every time on BOTH the Cardio and AMRAP portions. Godspeed friends…see you on the other side.

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…