NC FLEX – Tue, Oct 4

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (ON A 30:00 RUNNING CLOCK…
Build to a Heavy 4-Rep Back Squat*)

*FOCUS: Back Squat…retest time for the heavy 4-Rep!

GOAL: RPE 8-9 | 30:00 to work on the BS. This is plenty of time. Take a conservative approach warming-up then I would recommend hitting doubles or singles until you feel you are at your 4-Rep territory. Try not to make more than 2 attempts at your heaviest lifts.

TIME: 30 Minutes


Metcon (Checkmark)

1.) 2 SETS

10/10 DB Bulgarian Split Squat (Mod-Light)

1:00 Wall Sit

-Rest as Needed b/t Sets-

(No Measure)

2.) 2 SETS

30 Banded Hamstring Curls

1:00/1:00 Single Leg Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS

30 Russian KB Swing (Mod-Light)

1:00/1:00 Elbow Side Plank

-Rest as Needed b/t Sets-

(No Measure)

FOCUS: Lower Body

Mixed Conditioning

Metcon (Checkmark)


3 SETS (:30 On / :15 Off)

MOVT 1 – Air Squats

MOVT 2 – Burpees

MOVT 3 – Box Jumps

MOVT 4 – Push-Ups

-Rest 1:00 b/t Sets-

(No Measure)