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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (3×10*)

(Score is Weight)

*Deload Week. Next cycle (now for our dynamic lifts) starts next week. Use a light or light-mod weight for all 3 sets. Smooth movement.

GOAL: RPE 4

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10 DBL DB Bent Over Row (Light-Mod)

10/10 DB Upright Row

30 Banded Lat Pull-Down

(No Measure)

2.) 2-3 SETS

20 DB Glute Bridge-Ups

20 DB Heel Elevated Goblet Squats

10/10 Single DB Crossbody DL

-Rest as Needed b/t Sets-

(No Measure)

NOTE — Deload week. Intentional volume and loading reduction across the entire week.

Extra Credit

None. Rest & Recover!