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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (10-10-10)

(Score is Weight)

GOAL: RPE 6-7 | Goal is to hit 3 consecutive sets of 10 @ Moderate or Moderate+ load. Try to start with the same or better for the 10 from last week.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8/8 DB Split Squats (Heavy)*

10 DB Strict Press into 10 DB Push Press (Mod)**

*:01 Pause at top and bottom of each rep

**Slow lower on the Push PRess

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper / Lower Push Combo

2.) 3 SETS

10/10 KB Supported Row (Heavy)

15/15 Staggered Stance KB RDL (Heavy)*

30 Banded Straight-Arm Pull Down

*:01 Pause at top and bottom of each rep

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper / Lower Pull Combo

3.) FOR QUALITY*

100 Banded Tricep Extensions

100 Banded Deadbugs

Accumulate 5:00 in a Banded or Weighted Plank

*Complete in order, break up as needed.

(No Measure)

GOAL: RPE 7 | Arms / Midline

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)