CrossFit Mettle and Honor – NC FLEX

Functional Strength

EMOM x 10 MINUTES (Checkmark)

MIN 1 – 10 DB Sumo Deadlifts (Mod)*

MIN 2 – :40 Tall Box Step-Ups

*Fast stand, slow return.

(No Measure)

GOAL: RPE 7 | Play around with a speedy stand on these sumos and a slow return. We are still looking for a quick pause on the ground. For an extra challenge, both heads of BOTH DBs kiss the ground.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10/10 DB Goblet Front Foot Elevated Split Squats (Heavy)

20 DB Goblet Squats (Heavy)*

30 Jumping Air Squats

*Hold DB b/t legs.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

15 Weighted Hip Thrusts (Heavy)

1:30 Weighted Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: Say bye, bye to your legs for a few days if you really get after this one! Use the heaviest possible DB for part 1 — heavy boys only today.

Extra Credit

FOR RECOVERY (No Measure)

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)