8
Feb
NC FLEX – Fri, Feb 10
Announcements
“Do…or do not. There is no try.” ~ Yoda
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Deadlift (10-10-10*)
(Score is Weight)
*Week 6 of 10-6-2 Cycle. Goal is to beat your 10-10-10 from Week 1.
GOAL: RPE 7
Bodybuilding
Metcon (Checkmark)
1.) 3 SETS
10 DB Pull-Over (Heavy)
10/10 DB Supported Row (Heavy)
20 DB Goblet Curl (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)
2.) 3 SETS
1:00 DB Farmer Hold (Heavy)
Immediately Into…
Max DB Farmer Alt. Lunges (Heavy)
-Rest 2:00 b/t Sets-
(No Measure)
3.) 2 SETS FOR QUALITY
1:00 Side Plank (L)
1:00 Side Plank (R)
30 Slow Tuck-Ups
-Rest as Needed b/t Sets-
(No Measure)
Extra Credit
FOR RECOVERY (Checkmark)
10:00 Nasal Breathing Bike
Into…
1-2 SETS
2:00 Seal Stretch
2:00 Child’s Pose
2:00 Cross Shoulder Stretch in Saddle (L)
2:00 Cross Shoulder Stretch in Saddle (R)
1:00 Deadhang
2:00 Rebound / Lay Flat
-Rest about :30 b/t Each Interval-
(No Measure)