CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (10-6-2+)

(Score is Weight)

GOAL: RPE 8 | Goal is to hit 10 @ Moderate / 6 @ Moderate-Heavy / 2 @ Heavy. If you can squeeze out 1 or 2 more reps on your set of 2, go for it!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 KB Goblet Squats (Heavy)

Immediately Into…

Max Diamond Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper / Lower Push Combo

2.) 3 SETS

20 Russian KB Swings (Heavy)

Immediately Into…

100′ Farmer Carry (AHAP)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper / Lower Pull Combo

3.) FOR QUALITY*

50 Strict Dips

100 Hollow Rocks

*Complete in order, break up as needed.

(No Measure)

GOAL: RPE 6 | Arms / Midline

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)