CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (9-9-7-7-5-5
Tempo Front Squat (40X0)
)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 6. Finish with a tough set of 5 and get ready to build on this over the coming weeks. Yes—the tempo calls for 4 seconds on the descent.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 DB Walking Lunge Steps (Moderate-Heavy)

-Rest :30-

16 Heels-Elevated Goblet Squat (Moderate-Heavy)

– Rest :30-

25 Jumping Squats

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES

MIN 1 – 25 Situps

MIN 2 – 20 Cal Row

MIN 3 – Max Strict Knee Raises

(No Measure)

GOAL: RPE 9 | For the lunge steps, take all 12 steps with one leg before taking another 12 steps with the other leg. These should be tough. Note the short rest between movements. Those 3 SETS should feel like a serious leg pump and a conditioning piece all in one. Enjoy!