CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (7-7-5-5-3-3*)

*Deadstop Deadlift

After each set perform 10 Strict Pull-Ups

(Score is Weight)

GOAL: RPE 8 | Lower Body Pull / Upper Body Pull. 7s Mod / 5s Mod-Heavy / 3s Mod-Heavy+.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10/10 DB Bulgarian Split Squat (Mod-Heavy)

30 Single DB Glute Bridge-Ups (Heavy)

1:00 Banded Hamstring Curls

-Rest as Needed b/t Sets-

2.) 5 SETS

100m Sled Push or Reverse Walk

30 Reverse Crunches

-Rest as Needed b/t Sets-

GOAL: RPE 7 | Lower Body

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)