CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-12 Barbell Tempo RDL (30X0)

-Rest 1:00-

10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0)

-Rest 1:00 b/t Sets-

(Score is Weight on RDL)

GOAL: RPE 8 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for the hamstring curl. Build on your loading and reps from last week if you can.

Bodybuilding

5 SETS (Checkmark)

8/8 Front Foot Elevated DB Reverse Lunge (Heavy)

-Rest 1:00-

16-20 Reps Alternating DB Goblet Curtsy Squats (Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading. Curtsy squats and lunges are the ultimate glute one-two punch.

Extra Credit

EVERY 3:00 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-ups OR Cable Crunches

8-12 Barbell OR Ab Wheel Rollouts

-No Additional Rest b/t Sets-

(No Measure)