Wednesday

29
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 workout. Any variety in each set of Pull-Up and Push-Up.

-1:30 EZ Bike b/t Sets-

FOCUS: Bodyweight Prep

GOAL: RPE 8-9 | A little appetizer before the brutal entree below. Take your time and get warm. Curse me later. The workout below should be BRUTAL for all 5 sets.

Bodybuilding

Metcon (Checkmark)

3-5 SETS*

2:00 Max Cal Bike

8-10 DB Devil’s Clean (No Press)

8-10 DB Renegade Rows*

*Use a Mod weight for all sets.

**1 Rep = DB Def Push-Up + DB Row L + DB Row R.

-Rest 2:00 b/t Sets-

FOCUS: Fitness. Breathing fire today folks. Let’s go! Pick your poison…between 3, 4, or 5 Sets.

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…