Announcements

NO CLASSES FRIDAY 12/23

CrossFit Mettle and Honor – NC FLEX

Note – THROWBACK WEEK TO 9/12/22

Functional Strength

Deadlift (10-10-10*)

*Start Moderate-Light then Moderate then Moderate-Heavy

FOCUS: Deadlift…rebuilding across the month to a new Heavy 4-Rep.

GOAL: RPE 6-7 | Volume and time under tension. Your final 10 today should be significantly heavier than your 10 last week. Not looking for a 10RM but instead a final set of 10 that challenges you but keeps you probably could have done 12-13 reps without failure.

TIME: Try to get your full session in today within 60min. Dedicate 30min to the FS and 30min to the BB.

Bodybuilding

Metcon (Checkmark)

3 SETS

15 Single DB Feet Elevated Sumo Squats (Mod)

Immediately Into…

10/10 Plate Around the Worlds (Mod)

-Rest as Needed b/t Sets-

3 SETS

20 Alt. DB Curtsy Squats (Mod)

Immediately Into…

20 Alt. DB Front Raises (Mod)

-Rest as Needed b/t Sets-

FOR QUALITY

75 Strict Dips

75 Strict Knee Raises*

*Perform from ‘top of the dip’ position.

NOTE: Lower Primary Focus w/ Shoulder Supersets.

Extra Credit

FIREBREATHING FRIDAY (Checkmark)

10 SETS

200m Run

-Rest at Least 1:30 b/t Sets-