CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

8/8 Tempo DB Split Squat (30X0)

-Rest 1:00-

8-12 Tempo Barbell RDL (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight on Deadlift)

GOAL: RPE 7 | Just some quality single-leg and hamstring work to round out the cycle. The loading doesn’t have to be heavy here, but the tempo is non-negotiable.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 20 MINUTES

MIN 1 – :40 Max Reps Jumping Squats

MIN 2 – Max Reps Toes To Bar

MIN 3 – 12-20 Cal Row

MIN 4 – Rest

(No Measure)

2.) 3 SETS

12-15 Weighted Sit-ups (or Cable Crunch)

-Rest 1:00-

10-15 Barbell Rollouts

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | For the calorie row, start with a number that is moderately challenging and then add 2 calories per round. You should finish with an RPE 9-10 pace sprint. This is similar to weeks 2 and 4 but with jumping squats for a little solid bodyweight pump. Enjoy!