Friday

25
May

Friday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

10-10-10-10-10

Barbell Hip Thrusts (Heavy)

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | The granddaddy of all booty builders! If you are not accustomed to heavy loading on these…start light and progress slowly over time. Looking for serious glute engagement to move the load…NOT relying on your hip flexors in the front of the body.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

10 DB Alt. Deficit Lunges (Mod)

Immediately into…

10 DB Sumo Deficit DL (Mod)

*Setup 2 45lb plates with about a foot of space in between. Stand on one plate for the lunges. Stand on both plates with for the Sumo DL.

2.) 3 SETS

20 Alt. Cossack Squats

20 Banded Pull-Throughs

20 Seated Banded Row

FOCUS: Lower Push / Pull

Hinge Focused

Mixed Conditioning

Metcon (No Measure)

FIREBREATHING FRIDAY

3-5 SETS

3:00 Bike @ Hard Pace

Immediately Into…

2:00 Max Single Unders or Double Unders

-Rest 2:00 b/t Sets-