CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Rack Lunge (1.) 3×10
Alt. Barbell Forward Lunges*)

*Moderate-Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

DB Split Squat (3 Rounds for weight)

2.) 3×10/10

(Moderate)

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Unilateral forward focused lunging. Quad focused single leg day after the big posterior focused squat day yesterday. For the split squat, if you are familiar with KneesOverToes guy on IG…feel free to push forward in the lunge.

Bodybuilding

Metcon (Checkmark)

1.) 3-5 SETS

15 Slow & Heavy DB Shrugs (AHAP)

-Quick Walking Rest-

15 Plate Front Raises (Athlete Choice)

-Quick Walking Rest-

15 Bent Over DB Rev. Flys (Mod-Light)

-At Least 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

20 Slow Calf Raises (On Plate)

20 Slow Tib Raises (Wall Supported)

20 Slow Alt. Cossack Squats (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Shoulder Caps and Back along with some lower body ROM/recovery work. Do not rush any of the movements today. Feel each rep. If you’re looking for more upper body volume, hit the 5 Sets.

Extra Credit

FOR QUALITY (Checkmark)

50 Strict Toes to Bar

(No Measure)