Announcements

Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

10-10-10-10-10

Barbell Hip Thrusts (Heavy)

-Rest as Needed b/t Sets-

(Score is Weight)

FOCUS: RPE 8 | The granddaddy of all booty builders! If you are not accustomed to heavy loading on these…start light and progress slowly over time. Looking for serious glute engagement to move the load…NOT relying on your hip flexors in the front of the body.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Alt. Deficit Lunges (Mod)

Immediately into…

10 DB Sumo Deficit DL (Mod)

-Rest as Needed b/t Sets-

*Setup 2 45lb plates with about a foot of space in between. Stand on one plate for the lunges. Stand on both plates with for the Sumo DL.

(No Measure)

2.) 3 SETS

20 Banded Good Morning

20 Banded Pull-Aparts

20 Seated Banded Row

1:00 Ring FLR

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Body / Shoulders, Legs, + Midline. Ring FLR when performed correctly is super challenging. Play around with different grip positions.

Extra Credit

None. Go for an extra long walk today — 30+ min.