CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (6-6-6)

(Score is Weight)

GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20 Alt. DB Box Step-Ups (Mod)

10 DBL DB Seated Arnold Press (Mod)

:30 Max Narrow Push-Ups

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper / Lower Push Combo

2.) 3 SETS

10 Wide Grip Weighted Pull-Ups

20 KB Sumo Deadlifts (Heavy)

:30 Max Unbroken Russian KB Swings (Heavy)

*: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

21-15-9-6-9-15-21

EZ Bar Curls

Strict Knees to Chest

(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)