CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (4 SETS
8 Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | This should be a Heavy Squat session, building on the previous week. Rep 8 should be just as slow as rep 1. We will build on this weight for one more week to end September.

Bodybuilding

3 SETS (Checkmark)

12-15 Heels Elevated Back Squat* (Moderate)

-Rest :10-

12 Reps Dumbbell Alternating Walking Lunge (Heavy)

-Rest :10-

25 Reps Jumping Squat

-Rest 3:00 b/t Sets-

*Sub for Leg Press if available.

(No Measure)

GOAL: RPE 8 | Take 1-2 warm-up sets to find the appropriate loading here and set your space up so you can move from one movement to the other in the allotted rest period. Bringing it back to Week 1 of the month here to see if you can hang on to those jumping squats unbroken. 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)