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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (6-6-6*)

(Score is Weight)

*Week 7 of 10-6-2 Cycle. Goal is to beat your 6-6-6 from Week 2.

GOAL: RPE 8

Bodybuilding

Metcon (Checkmark)

1. 3 SETS

7 Single DB Incline Bench (Heavy)

Immediately into…

:30 Press Out Hold

Immediately into…

Max Single DB Incline Bench

*After each set perform (1) Max Set of Strict Pull-Ups. After your last rep that you are able to complete, hang from the bar for an additional :10.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

15/15 DB Box Step-Ups (Light)

Immediately Into…

30 Tib Raises

-Quick Rest-

1:00 Max Air Squats

-Rest 1:30 b/t Sets-

3.) FOR QUALITY

50 Empty Barbell Curls

50 Empty Barbell Reverse Curls

25 Empty Barbell Curls

25 Empty Barbell Reverse Curls

(No Measure)

Extra Credit

FOR RECOVERY (Checkmark)

10:00 Nasal Breathing Bike

Into…

1-2 SETS

2:00 Standing Forward Fold

2:00 Straddle

2:00 Seated Figure-4 Hamstring Reach (L)

2:00 Seated Figure-4 Hamstring Reach (R)

2:00 Seated Forward Fold (Wide Legs)

2:00 Cobra Stretch

2:00 Child’s Pose

2:00 Rebound / Lay Flat

-Rest about :30 b/t Each Interval-

(No Measure)