Announcements

Join us in our excitement as we gear up to empower our teens! Our Teens Camp kicks off on May 28th for a dynamic 5-week journey. Sessions are held every Tuesday at 3pm and Thursday at 6pm. If you know a teen who would benefit from this experience, please spread the word. For those on Facebook, we kindly ask you to share this post. Together, let’s make a positive impact on our teens’ lives!

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

12-15 DB Sumo Stance RDLs (Heavy)

-Rest 1:00-

12/12 Front Rack Single KB Step Up (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | This is such a great posterior chain combo that we might have to roll these movements into the next cycle. Brace the core and on the last set of RDLs, see if you can squeeze out a few extra reps.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Back Rack Bulgarian Split Squat (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12-15 Barbell Hip Thrust (Moderate-Heavy)

-Rest 1:30-

10/10 Single Leg Med Ball Glute Bridge

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | The Back Rack Bulgarian Split Squats should be HEAVY here. We are lowering the reps to 12/12, so adjust the loading accordingly. It is ok if you fall 1 or 2 reps short on the last set. That just means you went heavy enough on these. Last time you’ll see this combo. LET’S GO!