CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (7-7-7-7-7*)

*Deadstop Sumo Deadlift

Start Mod and Build into Mod-Heavy. Clear :01 pause on the ground between each rep. No slamming of the bar.

(Score is Weight)

GOAL: RPE 7 | Lower Body Pull / Hinge

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 DB Steps-Ups (Mod)

Immediately Into…

10 DB Up-Downs*

*From standing, step down into an upright plank with your DBs (adding a push-up here is optional) then stand back up.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body

2.) 3 SETS

40 Glute Bridge-Ups

40 Calf Raises

40 Tib Raises

1:30 Wall Sit

-Rest as Needed b/t Sets-

GOAL: RPE 7 | Lower Body

Extra Credit

Metcon (Checkmark)

10 SETS

100m Sprint (Run)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 9 | Sprint