CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8 Tempo Back Squats (40X0)

Rest 2:00

8-12 Hamstring Curl on Rower (Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 9 | Week 3 of 6. The squats will test your grit here—hold the tempo and fight the urge to rush through the reps. Stay heavy on the RDLs, stay focused, and challenge those hamstrings. If you feel too much strain on the lower back, take some weight off. We are challenging the hammies here!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15-20 Tempo Goblet Squat (30X0)

-Rest 1:30-

12-15 DB RDL (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

20-30 DB Walking Lunge Steps (Moderate)

-Rest 1:30

8-12 Wide Stance Goodmorning (Light-Moderate)

-Rest 1:30 b/t Sets-

2.) 2-3 SETS

15-25 Weighted Sit-Ups

-Rest 1:00

1:00 Max Hollow Rocks

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 |Feel the burn on the goblet squat reps and control the descent no matter what. The combination of lunges and good mornings is brutal, but that’s where the magic happens. Leg day is always a grind. LET’S GO!