CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-12 Barbell Tempo RDL (30X0)

-Rest 1:00-

10-12 Tempo Hamstring Curl on Rower OR Pilates Ball (30X0)

-Rest 1:00 b/t Sets-

(Score is Weight on RDL)

GOAL: RPE 8 | Max loading on RDLs can be tricky. This would be a good time to use straps if you have them. Final week, same tempo, LET’S GO!

Bodybuilding

5 SETS (Checkmark)

8/8 Front Foot Elevated DB Reverse Lunge (Not Alternating / Heavy)

-Rest 1:00-

16-20 Reps Alternating DB Goblet Curtsy Squats

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | We are building off Week 2 here. Curtsy squats and lunges are the ultimate glute one-two punch. Enjoy.

Extra Credit

EVERY 3:00 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-ups OR Cable Crunches

1:00 Slow Dead Bugs

-No Additional Rest b/t Sets-

(No Measure)