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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (3×10*)

(Score is Weight)

*Deload Week. Next cycle (now for our dynamic lifts) starts next week. Use a light or light-mod weight for all 3 sets. Smooth movement.

GOAL: RPE 4

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10 Alt DB Farmer Step-Back Lunges (Light-Mod)

20 DB Deficit Push-Ups

30 Alt. DB Deadbugs*

*Hold light DBs pressed out over chest.

-Rest as Needed b/t Sets-

(No Measure)

2.) 2-3 SETS

20 Plate Curls

20 Plate Presses

10/10 Plate Around the World

-Rest as Needed b/t Sets-

(No Measure)

NOTE — Deload week. Intentional volume and loading reduction across the entire week.

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Standing Forward Fold

2:00 Straddle

2:00 Seated Figure-4 Hamstring Reach (L)

2:00 Seated Figure-4 Hamstring Reach (R)

2:00 Seated Forward Fold (Wide Legs)

2:00 Cobra Stretch

2:00 Child’s Pose

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)