CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (4 SETS
8 Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. If you can, build on your weight from last week.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

8/8 Back Rack Reverse Lunge

-Rest 1:00-

20 Reps No-lockout Goblet Squats

-Rest 1:00 b/t Sets-

2.) EMOM x 15 MINUTES

MIN 1 – Max Double DB Step Ups (Moderate)

MIN 2 – Max Abmat Sit-ups

MIN 3 – Single Unders

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. Part 1 is only TWO sets because the lunges should be heavy, and the no-lockout goblet squats should burn!

Extra Credit

4 SETS (Checkmark)

10-15 Foam Roller Reverse Crunch

15 DB Lateral Raises (Moderate)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Snuck in some shoulder work because your delts can handle the volume. Enjoy.