CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (5 Rounds for weight)

5 SETS

5 Pause Box Squats (Mod-Heavy)*

Immediately Into…

10/10 Front Foot Elevated Lunges**

*Pause in the down position with tension held for :03

**Pause in the top and bottom position of the lunge for :03

-Rest as Needed b/t Sets-

(Score is Weight on Squat)

GOAL: RPE 8 | Think more about the intention of the pause than the loading…but this should be challenging. Hold tension in each position then stand with purpose.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 DB Romanian DLs (Mod-Heavy)*

30 Glute Bridge-Ups*

*:03 Pause in Down Position

*:01 Pause in the Top Hold

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Lower Body

2.) FOR QUALITY*

3:00 Wall Sit

3:00 Plank

2:00 Wall Sit

2:00 Plank

1:00 Wall Sit

1:00 Plank

*Athlete must hit the full time for each time period. If you break, the clock stops and only resumes when back in the position.

GOAL: RPE 8 | Lower Body / Midline

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)