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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (2-2-2*)

*Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week.

(Score is Weight)

Week 3 of 10-6-2 Cycle.

GOAL: RPE 9

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. DB Gorilla Rows (Mod)

Immediately Into…

Max Single DB Curl (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

1:00 DB Farmer Walk (AHAP)

Immediately Into…

Max DB Goblet Alt. Lunges (AHAP)

-Rest 1:30 b/t Sets-

(No Measure)

3.) FOR QUALITY

20 Cat-Cows*

1:00 Seated Hamstring Stretch (L)

1:00 Seated Hamstring Stretch (L)

20 Cat-Cows*

*Up + Down = 1 Rep

(No Measure)

Extra Credit

Metcon (Checkmark)

3 SETS

5:00 Run, Row, or Bike*

*Pace should be faster than your Zone 2 work. Looking for about 80-90% of max heart rate. Adding additional minute of recovery this week b/t Sets.

-Rest 2:00 b/t Sets-

(No Measure)