CrossFit Mettle and Honor – NC FLEX
*Start Moderate and Build to Heavy. Super set each with 5/5 Slow Plate Around the Worlds.
FOCUS: Build to Heavy 4 Deadlift (retest at end of Sept). Set of 10 is a warm-up set then move into building.
GOAL: RPE 8-9 for Heavy 4. Get a heavy 4-rep on the books. We will work these lifts across the month and retest the building 4s at the end of the month.
TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.
7-10 DBL DB Sumo RDL (Mod-Heavy)
10 DBL DB Alt. Short Step Lunge (Mod-Heavy)
20 Russian KB Swing (Heavy)
20 Alt. Landmine Rotations (Light)
20 Alt. Banded Deadbugs
-Rest 1:30 b/t Sets-
NOTE: Lower Body Push-Pull. Part of Sept Focus is EFFICIENCY. Total time for every workout is planned at 60min.
Cal Bike or Row
*Complete 30 Cals then 30 Burpees, 20/20, 10/10…and so on. All Burpees must be performed ‘unbroken’ meaning once you start your set, you must continuously move the entire time.