CrossFit Mettle and Honor – NC FLEX

Functional Strength

1.) 2 SETS (Checkmark)

10-12 DB RDLs (Moderate)

-Rest :45-

10 Barbell Good Mornings (Light-Mod)

-Rest :45 b/t Sets-

Sumo Deadlift (2.) 4 SETS 
8 Library Sumo Deadlifts )

-Rest 2:30 b/t Sets-

(Score is Weight on Deadlifts)

GOAL: RPE 8 | Pre-exhausting the deadlifts with some isolated hammy work. Continue to build off the weight you hit last week. Same control on every rep, but just a little bit heavier. Use straps if you have them.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

12/12 Back Rack Bulgarian Split Squats (Mod)

-Rest 1:00

10-12 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

2.) 2 SETS

16-24 Alternating Curtsy Lunges (Mod)

-Rest 1:00-

8-10 Hamstring Curls on Rower

-Rest 1:00 b/t Sets-

3.) 2 SETS

20 Goblet Squats (Light-Mod)

-Rest :10-

25 Jumping Squats

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Smashing legs today building off what we did for week 1 this month. Dig deep on the final superset and make sure you actually jump on those jumping squats. Enjoy!

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

15-20 Weighted Sit-Ups OR Cable Crunches

8-12 Hanging Knee Raises

-No Additional Rest b/t Sets-

(No Measure)