CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (10-8-6*)

*Pause Back Squat

Pause for :02 in bottom and top of each rep (each full rep should take at least :05). Start moderate and build each set. Superset with 30 Hollow Rocks.

(Score is Weight)

GOAL: RPE 6-7 | All sets unbroken. Keep the weight sub-max. Think more about the integrity of the hold than the challenge of the weight in the squat.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS – Lower Body*

20 Alt. Single DB Cossack Squats (Light)

20 Alt. Landmine Rotations (Light)

*Perform both movements slowly and thinking about the side/side movement throughout.

-Rest as Needed b/t Sets-

2.) 3 SETS – Upper Body

15 DBL DB Bent Over Row (Mod)

10 DBL DB Hammer Curls (Mod)

5 DB Renegade Rows (Mod)*

*1-Rep = Row Left / Row Right / Push-Up

3.) ATHLETE CHOICE – Accessory

Pick Any 2 Accessories and Complete 2-3 Sets w/ Your Favorite Much Blasting…More Gains.

(No Measure)

Extra Credit

TABATA TUESDAY (Checkmark)

8 SETS (:20 ON/:10 OFF)

TABATA 1 – Cardio Sprint

TABATA 2 – Air Squats

TABATA 3 – Up-Downs

-Rest 1:00 b/t Tabatas-

(No Measure)