CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (7-5-3-5-7*)

*Super set each set with 15-20 Seated Banded Rows.

(Score is Weight)

GOAL: RPE 6-7 | Worked up to a heavy 3 last week, let’s see if we can meet it or pass it! The Seated Rows will fatigue the lats so BEND THAT BAR!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

25 Seated Banded Hamstring Curls

8/8 DBL DB Front Rack Split Squats

-Rest As Needed b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB Upright Rows

12-15 Bent Arm DB Lateral Raises

-Rest As Needed b/t Sets-

(No Measure)

3.) FOR QUALITY

15-12-9-6-5-4-3-2-1

DBL DB RDL

DB Bent Over Row

*Complete 15/15 then 12/12 then 9/9 and so on until 1/1.

-Rest As Needed b/t Sets-

(No Measure)

Extra Credit

TABATA TUESDAY (Checkmark)

8 SETS (:20 ON/ :10 OFF)

TAB 1 – DB Hang Muscle Cleans

TAB 2 – Weighted Knees to Chest

TAB 3 – DBL DB Hang Muscle Snatch

TAB 4 – Straight Leg Sit-Ups

-No Additional Rest b/t Tabata-

(No Measure)