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 week. For the split squat, make sure you are driving the knee as far over the toe as you can while still keeping the front heel on the ground.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 16 MINUTES

MIN 1 – :45 Odd Object Carry*

MIN 2 – Max Reps Toes To Bar OR Reverse Crunch

MIN 3 – 12-20 Cal Row

MIN 4 – Rest

*KB front rack, DB Farmer’s Carry, Sandbag carry, etc.

(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 cals per round.You should finish with a RPE 9-10 pace sprint. Enjoy!