CrossFit Mettle and Honor – NC FLEX

Functional Strength

1.) 2 SETS (Checkmark)

16 Goblet Squats (Moderate)

-Rest :45-

16 Double DB Walking Lunge Steps (Light-Mod)

-Rest :45 b/t Sets-

(No Measure)

Back Squat (2.) 5 SETS
5 Tempo Back Squats (30X0))

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Pre-exhaust the legs again and then continue to build off the weight you hit last week. Same tempo, mechanics, and rep scheme, but just a little bit heavier. Even a 5 lbs jump on the final set is a big win here!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8/8 Double DB Tempo Split Squat (30X0)

-Rest 1:00-

10/10 Staggered Stance DB RDL

-Rest 1:00 b/t Sets-

2.) 2 SETS

8/8 Double DB Step Up (Not Alternating, Mod-Heavy)

-Rest :30-

10-12 Hamstring Curls on Rower

-Rest :30-

25 Jumping Squats

-Rest 2:00 b/t Sets

(No Measure)

GOAL: RPE 8 | Another BIG LEG DAY from Week 2 of this cycle. The jumping squats are back because I know how much you missed them! Enjoy.

Extra Credit

EVERY 2:00 FOR 5 SETS (Checkmark)

10-15 Strict Toes To Bar

150 Meter Row

-No Additional Rest b/t Sets-

(No Measure)