CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (5 Rounds for weight)

5 SETS

5 Reps of Barbell 1+1/2 Squat*

-Rest Quickly-

15 Slow & Heavy DB RDL

-Rest as Needed b/t Sets-

(Score of Weight)

GOAL: RPE 8-9 | Option to choose either back squat or front squat for the 1+1/2 Reps. Each rep is a full squat down, stand up 1/2 way, lower back down, then stand fully.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper

15 DB Bent Over Fly

Immediately Into…

Max Banded Face Pulls

Immediately Into…

1:00 Banded Lat Pull Down Hold*

*Use a medium sized band attached to a pull-up height bar. Pull the band down to chest level with arms extended and hold.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower

15/15 DB Crossbody Deadlift (Heavy)

20 Alt Cossack Squats (No Weight)

-Rest as Needed b/t Sets-

(No Measure)

3.) 1 SET – Accessory, Arms/Abs*

150 Empty Barbell Curls

150 Weighted Sit-Ups (Light)

*Complete in any order, break-up as needed

(No Measure)

Extra Credit

Metcon (Checkmark)

FIREBREATHING FRIDAY

EMOM x 14 MINUTES

MIN 1 – :50 Max Burpees

MIN 2 – :50 Max Air Squats

(No Measure)