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 7 | This should be a Moderate-Heavy Squat session, focusing on good mechanics and impeccable tempo. Rep 8 should be just as slow as rep 1. We will build on this weight over the next four weeks.

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. The jumping squats will give you a pump that will test the stitching on your shorts. 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)