CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

EMOM x 10 MINUTES

MIN 1 – 10 Box Squats (Moderate)

MIN 2 – :40 Russian KB Swings (Moderate)

(No Measure)

GOAL: RPE 7 | If you’re feeling good and want to push this to mod-heavy or heavy…go for it. Love this combo!

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

100m Heavy Sled Push or Pull

25 Reverse Crunches*

*From hollow position, pull knees into chest and then extend legs back out straight. Hold onto a rig upright with your hands. Perform slowly.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

10/10 KB Staggered Stance RDL (Heavy)*

10/10 KB Crossbody Deadlifts (Heavy)*

20 Step-Back KB Goblet Alt. Lunges (Heavy)

*:01 Pause at Bottom of ROM

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Coming for that posterior chain today! If you want to do the sled/crunch before your box squat…great primer.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)