NC FLEX – Mon, Apr 3 – CrossFit Mettle and Honor

Announcements

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Rack Lunge (3×7/7)

Barbell Back Rack Lunge (1111)*

*All sets at Mod-Light.

(Score is Weight)

GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping ourselves at mod-low volume, light reps, and crisp execution.

Bodybuilding

Metcon (Checkmark)

3-4 SETS

20 Russian KB Swings (Mod)

15 Box Jumps

10 Slow Kang Squats (Empty Barbell)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 5 | Deload week. Lower body flow. Take one movement right into the next.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)