CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (4 SETS 
8 Library Sumo Deadlifts )

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. There is no tempo per se, but you should control the barbell to the ground, even on the last rep. Quiet lifting, massive gains.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Back Rack Bulgarian Split Squats (Mod)

-Rest 1:00

10-12 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

2.) 3 SETS

16-24 Alternating Curtsy Lunges (Mod)

-Rest 1:00-

8-10 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

3.) 2 SETS

20 Goblet Squats (Light-Mod)

-Rest :10-

25 Jumping Squats

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Smashing legs today. No, that is not a typo—we have 6 total sets of hamstring curls today. Enjoy!

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-Ups OR Cable Crunches

8-12 Hanging Knee Raises

-No Additional Rest b/t Sets-

(No Measure)