CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

EMOM x 10 MINUTES

MIN 1 – 10 Sumo Deadlifts (Moderate)

MIN 2 – :40 Tall Box Jumps

(No Measure)

GOAL: RPE 7 | Play around with a little speed on these sumos. Still looking for a quick pause on the ground…no slamming the bar.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10/10 DB Goblet Front Foot Elevated Split Squats (Heavy)

20 Single DB Sumo Squats (Heavy)*

30 Jumping Air Squats

*Hold DB b/t legs.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

15 Weighted Hip Thrusts (Heavy)

1:30 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Both of these parts are FIRE. Quads gonna be burning in part 1…booty gonna be burning in part 2.

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)