CrossFit Mettle and Honor – NC FLEX

Strength

2-3 SETS (Weight)

6 Tempo Heels Elevated Back Squat (30X0)

-Rest :10-

18 Front Foot Elevated DB Alternating Lunge (Moderate)

-Rest :10-

25 No Lockout Goblet Squats (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Back Squat)
GOAL: RPE 9 | Another soul-crushing leg day to wrap up Week 2. You will see this combo two more times this cycle. Brace yourself.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

2:00 Cardio Choice (Moderate, Descending Pace)

-Rest :30-

20 Russian Kettlebell Swings (70/53)

-Rest :30-

1:00 Jump Rope (Easy Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Hanging Knee Raises

-Rest :30-

12 Barbell or Ab Wheel Rollouts

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Just a little bit more conditioning and some core work to round out the day. If you did the 6-12-25 with the appropriate tempo and loading, you shouldn’t have much left in the tank here. Get through this and into your rest day—you’ll need it.