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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (10-10-10*)

*Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep.

(Score is Weight)

Week 1 of 10-6-2 Cycle.

GOAL: RPE 5

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Close Grip DB Bench (Mod-Heavy)

15 Single DB Pull-Over (Mod-Heavy)

Max Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 Staggered Stance DB Romanian DL (Mod-Heavy)

20 Alt. Step Back Lunges (Mod-Heavy)

Max Banded Good Morning

-Rest 1:30 b/t Sets-

3.) FOR QUALITY*

100 Reps of Single DB Curl

100 Reps of Slow Tib Raises

*Break-up as needed to complete all 200 reps.

(No Measure)

Extra Credit

Metcon (Time)

10 SETS

:30 Bike Sprint

-Rest 1:30 b/t Sets-

(Score is Slowest Time)