CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (6 SETS
5 Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Start with the heaviest load you were able to do for the 8s last week and build from there. The tempo should still dictate the loading—not the other way around.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Single KB Front Rack Lunge (Moderate)

-Rest 1:00

12/12 Rear Foot Elevated DB RDL (Moderate)

-Rest 1:00 b/t Sets-

2.) 3 SETS

12/12 Landmine Single Leg RDL (Moderate)

-Rest 1:00-

20-25 No-Lockout Goblet Squat (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Some more landmine work with these landmine single-leg RDLs. Oh, and everyone’s favorite no-lockout goblet squats are back. Enjoy.

Extra Credit

EVERY 2:30 x 4 SETS (Checkmark)

12-15 Tuck-ups on Rower

25 Abmat Sit-ups

-No Additional Rest b/t Sets-

(No Measure)