Friday

11
May

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10-12 Barbell Romanian DL (Heavy)*

20/20 Single Leg Glute Bridge-Up**

*:02 Pause at bottom of each rep.

**Clear pause at the top of each rep…engage glutes

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Lower Pull / Hinge Focused / THEM BOOTY MEATS. Enough said…oh and also hammie heaven.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

10 Reps of Complex…

1 Rep is…

1 DB Curtsy Lunge L

1 DB Curtsy Lunge R

1 DB Sumo DL

SET 1 – Moderate

SET 2 – Moderate-Heavy

SET 3&4 – Heavy

2.) 3 SETS FOR QUALITY*

‘The Hanging 40s’

10 Hanging Knee Raises

10 Hanging Knee Raises (Roll Up Toward L Elbow)

10 Hanging Knee Raises (Roll Up Toward R Elbow)

10 Hanging Knee Raises

*After each set of 40 Reps…complete 20 Jump Squats with a :03 Squat Down and an explosive jump up.

-Rest as Needed b/t Sets-

FOCUS: Pull focused / Lower Body / Hip Flexors & Abs. Try to complete each set of the complex without dropping the DBS…set 3&4 should feel like a grueling challenge.

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

5 SETS

4:00 Bike or Run*

*Increase pace every set. Start moderate and increase slightly each set.

-Rest 2:00 b/t Sets-