Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

20 Alt. Front Rack Lunges (Mod-Heavy)*

10/10 DB Goblet Lateral Box Step-Ups (Mod)

*Option to use barbell or DB

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | Lower Push / Lunge Focused / Unilateral. This an all over lower body feel that will hit the front, back, and SIDE BOOTY.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

15 Reps of 1+1/2 Heel Elevated DB Goblet Squat (Mod)

Immediately Into…

1:00 Unweighted Wall Sit

-Rest as Needed b/t Sets-

2.) FOR QUALITY*

50 Russian KB Swings

50 Controlled Crunches

50 Tall Box Jumps**

50 Controlled Crunches

50 Russian KB Swings

*Not for time, feel every rep.

**Two-foot take off, explosive jump, two foot landing.

FOCUS: Anterior Lower compliment and a lower body / midline chipper. Controlled crunches means that you can only do 10 at a time before your abs feel like they will explode.

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

FOR TIME

50-40-30-20-10

Cal. Bike or Cal Row

-Rest 1/2 Time of Completion Before Next Set-

Ex: 4:00 to Complete 50Cal…rest 2:00 then start your 40cal.