CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

10-12 Dumbbell Goblet Squats (31X1)

Rest 1:00

8-10 Dumbbell Split-Stance Romanian Deadlifts (3111)

-Rest 2:00 b/t Sets-

(Score is Weight on Goblet Squats)
GOAL: RPE 6 | DELOAD WEEK. Focus on quality and mobility through these movements. If you are feeling antsy to go heavy and burn it down, GOOD! Save that for the next cycle starting next week!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10-12 Incline Dumbbell Bench Press (Moderate)

-Rest 1:00-

12-15 Dumbbell Flys (Light)

-Rest 2:00 b/t Sets-

2.) EMOM x 12 MINUTES

MIN 1: Max Set Barbell Rows (Controlled)

MIN 2: 8-10 Dumbbell Skull Crushers (Moderate)

MIN 3: 12-15 Dumbbell Front Raises (Light)

(No Measure)
GOAL: RPE 6 | Wrap up the week with balance and focus. Keep the tempo steady and the effort controlled. Next week, we dive straight into a ton of volume so we can GROW!