NC FLEX – Tue, Feb 14 – CrossFit Mettle and Honor

Announcements

Fill out this SURVEY if you’re interested in taking a CPR/AED Class at the gym!

(Score is Weight)

*Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2.

GOAL: RPE 8

1.) 3 SETS

7/7 DB Supported Row (Heavy)

Immediately into…

14 Single DB Pull-Over (Heavy)

-Quick Rest-

Max Banded Wide Grip Pull-Down

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 DB or KB Crossbody Deadlift (Heavy)

20 KB Russian Swings

10 KB Goblet Squat Pulses*

*In a 3/4 Squat, drop down to a full squat and back up. Down and Up is 1 Rep.

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS FOR QUALITY

20/20 Banded Side Steps*

10/10 Banded Clam Shells

*Use hip circle or band around quads.

-Rest as Needed b/t Sets-

(No Measure)

10 SETS EACH FOR CALS

1:00 Bike Sprint

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)