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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (6-6-6-6-6*)

*Start Moderate then Build to a Heavy Set of 6. Sets 1 & 2 should feel very doable. Begin the heavy building at Set 3.

(Score is Weight)

FOCUS: Deadlift…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 8-9 | Try to hit your original 4 for 6.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8/8 Staggered Stance DB Romanian DL (Heavy & Slow)

-Quick Rest-

8/8 Staggered Stance Short Lunge (Heavy & Slow)

-Quick Rest-

12 Single DB Strict Press (Heavy & Slow)*

*Hold DB Across chest and press OH to full extension.

-Rest as Needed b/t Sets-

2.) FOR QUALITY

50 1+1/2 Air Squats

30 Chin-Ups

30 Strict Dips

30 Strict Knees to Chest

50 1+1/2 Air Squats

FOCUS: Lower Body

Mixed Conditioning

Metcon (Checkmark)

FIREBREATHING FRIDAY

3 SETS

3:00 Cal Bike, Run, or Row*

Immediately Into…

AMRAP x 3 MINUTES

4 Burpees

8 Alt. Lunges**

*Keep a moderate and sustainable pace

-Rest 2:00 b/t Sets-