CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (5-5-3-3
Library Sumo Deadlifts )

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Less volume, heavier weight for one final week. Control the barbell to the ground, even on the last rep.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8 DB Romanian Deadlift (Mod)

-Rest 1:00

16 Alternating Double DB Box Step Ups (Mod)

-Rest 1:00 b/t Sets

2.) 3 SETS

8 Seated Barbell Good Mornings (Mod)

-Rest 1:00-

12 Alternating Double DB Box Step Ups (Mod)

-Rest 1:00 b/t Sets-

3.) 2 SETS

16 Alternating Goblet Cossack Squats (Light)

-Rest :10-

1:00 Front Rack Double KB Hold (Mod)

Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Final week of this leg smash—hinging edition. Enjoy it, and really focus on the Cossack squats to improve hip and ankle mobility.

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-Ups OR Cable Crunches

8-12 Strict Toes To Bar (or Knee Raises)

-No Additional Rest b/t Sets-

(No Measure)