CrossFit Mettle and Honor – NC FLEX

Functional Strength

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

-Rest As Needed b/t Sets-

GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. We are looking for solid mechanics, impeccable tempo, and no bouncing out of the bottom.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Front Foot Elevated DB Lunge (Mod-Heavy)

-Rest 1:00

16-20 No-Lockout Heels Elevated Goblet Squats

-Rest 1:00 b/t Sets-

2.) 2 SETS

8/8 Staggered Stance DB RDL (Mod-Heavy)

-Rest 1:00-

12-16 No-Lockout Heels Elevated Goblet Squats

-Rest 1:00 b/t Sets-

3.) 2 SETS

16 Goblet Cossack Squats (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Quads, baby! The “no-lockout” is key on the goblet squats. You never want to take tension off the quads. Enjoy!

Extra Credit

EVERY 3:00 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-ups OR Cable Crunches

8-12 Barbell OR Ab Wheel Rollouts

-No Additional Rest b/t Sets-

(No Measure)