CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

12-15 DB Sumo Stance RDLs (Heavy)

-Rest 1:00-

12/12 Front Rack Single KB Step Up (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | We are back hitting this combo from Week 2. Really squeeze the glutes at the top of the DB Sumo Stance RDL. For the Front Rack KB, you want to load the KB on the opposite side of the working leg.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

16/16 Back Rack Bulgarian Split Squat (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 Barbell Hip Thrust (Moderate-Heavy)

-Rest 1:30-

10/10 Single Leg Med Ball Glute Bridge

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be super tough here—just like for Week 2. Jason texted me after testing this and said “”FLEX gets me sore.”” Good. That’s what we want. Remember—it is ok if you fall 1 or 2 reps short on the last set. That just means you went heavy enough on these.