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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Sumo Deadlift (3×7*)

*’No Touch’ Sumo Deadlift (1111)

All sets at Mod-Light. Barbell starts and ends each rep off the floor at midshin. Barbell should only touch the ground after the set of 7 is complete.

(Score is Weight)

GOAL: RPE 5 | Deload week. Keep all sets mod-light or light and move with purpose. Keeping ourselves at mod-low volume, light reps, and crisp execution.

Bodybuilding

Metcon (Checkmark)

3-4 SETS

20 Tib Raises

15 KB Goblet Squats (Mod)

10/10 Staggered Stance KB RDL (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 5 | Deload week. Lower body flow. Take one movement right into the next.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)