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 7 | Go Moderate-Heavy on the RDLs and then really focus on the tempo for the hamstring curl. We will build on this weight over the next four weeks.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-12/8-12 DB Bulgarian Split Squat (Mod-Heavy)

-Rest 1:00-

8-12/8-12 DB Split Stance RDL (Mod-Heavy)

-Rest 1:00 b/t Sets-

(No Measure)

2.) EVERY 3:00 FOR 5 SETS

16-20 Alternating DB Goblet Curtsy Squats (Heavy)

30 Alt. Jumping Lunges

-No Additional Rest b/t Sets-

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here. You can’t have impressive glutes without impressive hammies, and vice versa. Enjoy!

Extra Credit

EVERY 3:00 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-ups OR Cable Crunches

8-12 Barbell OR Ab Wheel Rollouts

-No Additional Rest b/t Sets-

(No Measure)