CrossFit Mettle and Honor – NC FLEX

Strength

20-16-12 (Weight)

DB Bulgarian Split Squat Right Leg (Moderate)

-Rest 1:00-

DB Bulgarian Split Squat Left Leg (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | Remember to treat this as a burner and a primer for what’s coming up next. Don’t dig your grave just yet—the real work is coming up in the FLEX BODYBUILDING section of today’s session. Also, remember to keep the shin perpendicular to the ground here to target the glutes over the quads.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Front Squat (Moderate)

-Rest :30-

10-12 Hamstring Curl on Rower (OR Medicine Ball)

-Rest :30-

16-20 DB Alternating Reverse Lunges (Moderate)

-Rest :30-

12-16 DB RDLs (Moderate)

-Rest :30-

20-30 Jumping Squats

-Rest 4:00 b/t Sets-

2.) 3 SETS

16-20 Landmine Rotations (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | I’ve read some comments about how these sessions feel like conditioning. That’s good—they should. Keep the rest periods to :30 or less. We only have one lower body session this week. Make it count.