Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

5×7

1+1/2 Library Sumo Deadlift (Mod-Heavy)*

*Superset with 10-12 Reps of Slow DB Shrugs (Mod-Heavy)

FOCUS: RPE 8-9 | Lower Pull / 1 Rep = 1 Full SDL + lift to above the knee and back down. Your grip is going to be SCREAMING in this one. Library means that this is a silent touch to the ground each time.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

12 Reps of KB Complex…

1 Rep is:

1 KB DL

1 KB Russian Swing

1 KB Full Swing

-Rest as Needed b/t Sets-

2.) 2-3 SETS

20 Plate Weighted Deadbugs (Slow)

1:00 Max Crunches

10/10 Plate Around the World (Slow)

1:00 Plate Gun Hold

3.) 3 SETS

20 Slow Calf Raises

20 Slow Tib Raises

-Minimal Rest b/t Sets-

FOCUS: Lower Pull / Hinge / Accessory

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

FOR QUALITY*

50-40-30-20-10

Push-Ups

Alt. Jumping Lunges

*Perform 1:00 of Jump Rope after each full set. Full set = the reps of both movements. Ex: 50/50 then 1:00 and so on…