NC FLEX – Fri, May 5


May Focus details are in the description.

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (7-7-5-5-3-3*)

*After each set perform 10 DB Floor Press

(Score is Weight)

GOAL: RPE 8 | Lower Body Push / Upper Body Push. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+.


Metcon (Checkmark)

1.) 5 SETS

10/10 DB Split Squats (Mod-Heavy)*

30 Tib Raises

1:00 Wall Sit

*Pause for :02 in the bottom of each rep.

-Rest as Needed b/t Sets-

2.) 5 SETS

20 Russian KB Swings (Heavy)

Immediately Into..

20 KB Sumo Squats*

*Hold KB with long arms b/t the legs.

-Rest as Needed b/t Sets-

GOAL: RPE 7 | Lower Body

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)