CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Weight)
4 SETS
10/10 Back Rack Bulgarian Split Squats
15 Hip Thrusts
-Rest As Needed b/t Sets-
(Score is Weight)
GOAL: RPE 8-9 | You’re going to feel like you’re from Georgia after this session because we are working on those PEACHES! Build to something Mod-Heavy for both and move slowly/ meticulously on the BSS to focus on balance.
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
20 Feet Elevated DB Sumo Squats
10 DB Goblet Lunge-Lunge-Squat
-Rest As Needed b/t Sets-
2.) 2-3 SETS
20 Seated DBL DB Snatches
10 DB Forward/ Lateral Raises*
*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
-Rest As Needed b/t Sets-
3.) 2-3 SETS
10/10 Single Leg DB Goblet Step-Ups
20 DB Bent Over Reverse Flyes
-Rest As Needed b/t Sets-
(No Measure)