Wednesday

5
Sep

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS FOR QUALITY

3:00 Run, Bike, or Row

Into…

20 Alt. Long Lunges

10 Alt. Cossack Squats

10 Reps of I-Y-T w/ Small Plates

-Walking Rest 2:00 or Dynamic Stretching 2:00 b/t Sets-

FOCUS: Get Warm then GET AFTER IT.

GOAL: Athletic / GPP Day.

TIME: 15min Warm-Up / 30min Workout / 15min Cool Down.

Bodybuilding

Metcon (Checkmark)

FOR TIME*

4 ROUNDS

10 Power Cleans (Athlete Choice, Mod)

20 Up-Down Box Step-Overs

-Rest 2:00-

4 ROUNDS

10 Push Press (Athlete Choice, Mod)

75 Double Unders*

*3 Burpees each time you miss. If you miss more than 3x in a set…no more penalty. Finish the set and move onto next round.

*Workout is ‘for time’ but prioritize quality of movement over speed…always. Choose a weight you know you can move for at least 7-10 reps unbroken for both movements when fresh. Ideally, all sets are performed unbroken or with one ‘break’ per round.

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…