CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 5 Reps of Pausing Deadlift (Mod-Heavy)

MIN 2 – :30 Hip Taps (L/R)**

MIN 3 – 1:00 Hollow Flutter Kicks

**From the side plank, lower hip to the ground then raise body back up to supported position.

(Score is Weight)

GOAL: RPE 6-7 | For the pause…Pause :01 above the knee on way up, :01 at the top, and :01 above the knee on the way down. Option to use same weight throughout or increase each set.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Upper Body

10/10 Half Kneeling Landmine Press (Mod)*

10/10 Half Kneeling KB Crossbody Extension (Light)**

**Can also be performed with single DB

**KB starts on ground in front of kneeling side. Grab KB by horns and pull across body to the opposite side ending in a diagonal extension with arms locked out. Return KB along same path back to the ground.

(No Measure)

2.) 2 SETS – Lower Body

20 DB Goblet Hack Squats (Mod)*

40 Alt. Jumping Lunge**

*Perform against wall

**Setup in lunge stance, lower down to touch knee then drive up performing a slight jump, alternate feet when jumping. Repeat for 40 reps total (20 each side). No weight. If you are not able to perform jumping, perform 40 quick step alt. lunges.

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory

50 Alt DB Slides (Mod)

25/25 Single Leg Glute Bridge-Up*

*Elevate front foot on 3-4 inch plate. Pause for :01 at the top of each rep.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!