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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (6-6-6*)

(Score is Weight)

*Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2.

GOAL: RPE 8

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DBL DB Seated Arnold Presses (Mod)

Immediately Into…

20 Banded Pull-Aparts

Immediately Into…

30 DB Shrugs (Mod)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

20/20 Single DB Split Squats*

20 Alt. Lateral Box Step-Ups**

*Hold DB on the side of the back leg

**SIngle DB Option (Mod)

-Rest 1:30 b/t Sets-

3.) 3 SETS

25 ‘No Arm Throw’ Sit-Ups

20 Hollow Rocks

10 Alt. V-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)