CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

8-12 Barbell RDLs (Heavy)

-Rest 1:30-

8-12 Hamstring Curl On Rower

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 9 | Big glutes and hamstring session here. Use straps for the RDLs to take away grip strength being a limiting factor.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12/12 Staggered Stance DB RDL (Moderate)

-Rest 1:30-

8-12 Heels Elevated DB Front Squat (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

16-20 DB (OR Cable) Chest Fly (Moderate)

-Rest :30-

1:00 Plank Hold

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2 SETS

8-10/8-10 Single-Arm DB Row (Moderate)

-Rest :30-

1:00 Plank Hold

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The plank holds will add up here. Keep it tight and try your best to hold on for the entire minute!