CrossFit Mettle and Honor – NC FLEX

Functional Strength

5 SETS (Checkmark)

100m Heavy Sled Reverse Walk

25 Reverse Crunches*

*From hollow position, pull knees into chest and then extend legs back out straight. Hold onto a rig upright with your hands. Perform slowly.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Borrowing this lovely primer and lower body builder from Ben Patrick, the Knees Over Toes Guy. If you don’t have a sled…bike on the heaviest resistance for 2:00.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 10 MINUTES

MIN 1 – :40 DB Front Squats (Mod-Light)

MIN 2 – :40 DBL DB Snatch (Mod-Light)

(No Measure)

2.) 3 SETS

10/10 KB Staggered Stance RDL (Heavy)*

10/10 KB Crossbody Deadlifts (Heavy)*

20 Step-Back KB Goblet Alt. Lunges (Heavy)

*:01 Pause at Bottom of ROM

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: If you want to breath fire and raise hell…go for it in part 1. This can either be a chill lift sesh or one of the toughest workouts of the week.

Extra Credit

FOR RECOVERY (No Measure)

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)