CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-12 Barbell RDLs (Heavy)

-Rest 1:00-

12 Tempo Hamstring Curls On Rower (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | This hamstring and glute day is guaranteed to leave you feeling it the next morning. Try and go a little heavier here than what you used in Week 1 for the RDLs. We are also adding a rep range (8-12) because you should really be going to failure on those. If you have some gas left in the tank after 8 reps, keep going. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

20/20 DB Bulgarian Split Squat (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

20 DB Reverse Alternating Lunges (Moderate)

-Rest :30-

8/8 Single Leg Med Ball Glute Bridge

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The 20 reps per leg on the Bulgarian split squat are back. These are supposed to be brutal, but they should feel better now that we are on week 3. Try to keep your shin perpendicular to the ground on these so that you target the glutes. Use straps if you have them so that you aren’t worried about holding on to the DBs as much. We want to attack the glutes here! Enjoy.