CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8-10 Tempo Front Squats (30X1)

Rest 1:00

12-15 Dumbbell Step-Back Lunges (3111)

-Rest 2:00 b/t Sets-

(Score is Weight on Front Squats)
GOAL: RPE 6 | DELOAD WEEK. Maintain focus on position and tempo. Use this as an opportunity to refine technique and build a base going into next week.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10-12 Weighted Pull-Ups (Moderate)

-Rest 1:00-

12-15 Single-Arm Dumbbell Rows (Light-Moderate)

-Rest 2:00 b/t Sets-

2.) EMOM x 12 MINUTES

MIN 1: Max Set Barbell Pendlay Rows (Controlled)

MIN 2: 8-10 Dumbbell Hammer Curls (Moderate)

MIN 3: 12-15 Rear Delt Flys (Light)

(No Measure)
GOAL: RPE 6 | Focus on pulling strength and upper back activation with controlled movements.