CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (5×5*)

*Deload Week. Perform all sets at a Light or Moderate Light load. Perfect, Fluid Mechanics.

(Score is Weight)

Week 4 of 10-6-2 Cycle. Deload Week. Next week starts w/ a test the 2nd Cycle.

GOAL: RPE 5

Bodybuilding

Metcon (Checkmark)

3-5 SETS

3:00 Bike, Run, or Row

Immediately Into…

10 Strict Knee Raises or Tuck-Ups

20 Russian KB Swings (Mod)

30 Alt. Box Step-Ups

-Rest 2:00 b/t Sets-

(No Measure)

NOTE — Deload week. Volume, intensity, and loading are intentionally reduced.

Extra Credit

Metcon (Checkmark)

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk Outdoors. Get your steps in. Nasal Breathing Only.

(No Measure)