Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (10-10-10*)

(Score is Weight)

*Week 6 of 10-6-2 Cycle. Goal is to beat your 10-10-10 from Week 1.

GOAL: RPE 7

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Narrow Grip Bench (AHAP)

Immediately Into…

Max Deficit Push-Ups

-Quick Rest-

20 Single DB Crush Curl (AHAP)

Immediately Into…

Max Single DB Press*

*Hold DB across shoulders and press directly overhead.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS (Optional)

1:00 Split Squat Hold (L) / 1:00 Split Squat Hold (R)

30 Tib Raises

30 Alt. Bodyweight Step-Ups

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS

30-20-10

Banded Tricep Extension

Banded Curls

-Rest 1:00 b/t Sets-

(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)