CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (5 Rounds for weight)

5 SETS

10 Slow Barbell ‘No Touch’ RDLs (Mod-Heavy)

Immediately Into…

20 Single DB Glute Bridge-Ups (Controlled w/ Pause)

-Rest About 1:30 b/t Sets-

(Score is Weight on the RDL)

GOAL: RPE 8 | Straight Legged Pull & Posterior. Control the ROM of both movements. The RDL can be performed to an 80% standing position (keeping the glutes fully under tension the whole time). For the GBUs, show a clear pause and flex at the top of each rep.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 DB Split Squat (Mod)

Into…

1:30 Wall Sit

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS

20 Wide Grip Ring Rows or DB Bent Over Rows

Into…

Max Reps Straight Arm Banded Lat Push-Down

-Rest as Needed b/t Sets-

(No Measure)

3.) FOR QUALITY (Optional!)

50-40-30-20-10

Air Squats

Sit-Ups

(No Measure)

GOAL: Fun little lower + upper workout. This is a great go-to when you need a quick, well-balanced workout. Save this one.”

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest. Every 3:00 stop, take off the pack, and perform 15 Burpees. Put the pack back on and carry on.

(No Measure)

GOAL: RPE 6 | Weighted Ruck + Burpees