CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Barbell RDLs (Heavy)

-Rest 1:00-

12 Tempo Hamstring Curls On Rower (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | The hamstring curls on the rower are back! Big hinge and glute day today to pack on some muscle where it matters most. Who doesn’t want a jacked and strong posterior chain?! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20/20 DB Bulgarian Split Squat (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 DB Reverse Alternating Lunges (Moderate)

-Rest :30-

8/8 Single Leg Med Ball Glute Bridge

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | It’s not a typo. We want to see 20 reps per leg on the Bulgarian split squat. There simply isn’t a better movement for building strong glutes. I purposefully didn’t make those part of a superset because they should be soul-crushing on their own. The med ball glute bridge should be super tough on the hamstring. If the single-leg option is too much, do both legs and 12 reps per set. Enjoy!