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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (2-2-2*)

(Score is Weight)

*Week 8 of 10-6-2 Cycle. Goal is to beat your 2-2-2 from Week 3 and your 2-Rep from Week 5. This will be our final test on the Back Squat, Press, and Deadlift. Next week we deload before the next cycle.

GOAL: RPE 9-10

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

30 Banded Good Morning

15/15 Side Lunges*

15/15 Single Leg Glute Bridge-Ups

*Light Weight Optional

-Rest as Needed b/t Sets-

2.) 3 SETS

15 DB Seal Rows (Mod-Light)

15 DB Chest Flyes

15 DB Narrow Grip DB Bench

-Quick Rest-

Max Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

3.) 3 SETS

20 Banded Crunches

10/10 Banded Woodchops

20 Alt. DB Twisting Curls*

*:01 Pause at the top of every rep

-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)