CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (5 Rounds for weight)

5 SETS

7 Pause Box Squats (Mod-Heavy)*

*Pause in the down position with tension held for a clear :02

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should be challenging. Hold tension in each position then stand with purpose.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10 DB Step-Back Alt. Lunges (Mod-Heavy)

10 DB Romanian DLs (Mod-Heavy)*

30 Glute Bridge-Ups**

*:02 Pause in Down Position

**:01 Pause in the Top Hold

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

1:00 Banded Plank Hold

1:00 Weighted Wall Sit

GOAL: RPE 7 | Lower Body / Midline

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)