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)