CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (2-2-2*)

*Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week.

(Score is Weight)

Week 3 of 10-6-2 Cycle.

GOAL: RPE 9

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

10 DB Narrow Grip Bench (Mod)

Immediately Into…

Max Push-Ups

-Quick Rest-

10 DB Hammer Curls (Mod)

Immediately Into…

Max Push Press

-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

Glute Bridge-Ups

-Rest 1:00 b/t Sets-

(No Measure)

Extra Credit

Metcon (Time)

10 SETS

1:00 Bike Sprint

-Rest 2:00 b/t Sets-

(Score is Slowest Time)