CrossFit Mettle and Honor – NC FLEX
Front Squat (2-2-2)
(Score is Weight)
GOAL: RPE 9 | Goal is to hit 3 consecutive sets of 2 @ Heavy to Heavy+ load, building each set. Warm-up sufficiently with lighter loads prior to your first set. Try to start with the same or better for the 2 from your 10-6-2 test. This will be our final week in the 10-6-2!
FOR QUALITY* (Checkmark)
75 Strict Pull-Ups
75 Strict Toes to Bar
75 DB Romanian DL (Heavy)
*Complete in any order and break-up sets as needed to complete all reps.
GOAL: RPE 7 | A bit of a different look at Flex this week. The absolute priority in each of this week’s workouts is strict adherence to your mechanics. Slow and intentional reps.
FOR RECOVERY (Checkmark)
10:00 Nasal Breathing Bike
2:00 Standing Forward Fold
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-