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CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

8/8 Split Stance Single Arm DB Overhead Press (30X0)

-Rest 1:00-

20 Slow Deadbugs

(Score is Weight)
GOAL: RPE 6 | Focus on quality movement here over anything else. We have another big 3RM test to prepare for tomorrow.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Split Stance DB RDL (Light-Moderate)

-Rest 1:00-

10/10 Single KB Offset Reverse Lunge (Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 16 Minutes

MIN 1 – :50 Easy Bike or Row

MIN 2 – :50 Up Downs

MIN 3 – 12 Russian Kettlebell Swings (53/35)

MIN 4 – REST

(No Measure)
GOAL: RPE 6 | This week, our goal is to test our 3RMs while toning down the overall volume as we prepare for the start of a new cycle next week. Take it easy here, focus on quality movement, and start revving up the engine for tomorrow’s test.