CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (8-6-4-2
Tempo Front Squat (20X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Less volume, easier tempo, and max loading today. How strong can you get in just four weeks? Only one way to find out.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

8/8 Back Rack Reverse Lunge (Not Alternating)

-Rest 1:00-

20 Reps No-lockout Goblet Squats (Light-Mod)

-Rest 1:00 b/t Sets-

2.) EMOM x 15 Minutes

MIN 1 – Max Double DB Step Ups (Moderate)

MIN 2 – Max Abmat Sit-ups

MIN 3 – Single Unders

(No Measure)

GOAL: RPE 8 | We are building off Week 2 here, so squeeze out a few more reps on those max sets. Part 1 is only TWO sets because the lunges should be heavy, and the no-lockout goblet squats should burn!

Extra Credit

4 SETS (Checkmark)

10-15 Foam Roller Reverse Crunch

15 DB Lateral Raises (Moderate)

-Rest as Needed b/t Sets-

(No Measure)

GOAL: Snuck in some shoulder work because your delts can handle the volume. Enjoy.