CrossFit Mettle and Honor – NC FLEX

Strength

16-12-8 (Weight)

DB Bulgarian Split Squat Right Leg (Moderate)

-Rest 1:00-

DB Bulgarian Split Squat Left Leg (Moderate)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 9 | Everyone loves these split squats. Go heavier than you’ve used in prior weeks. We still want to be well short of failure, but we do have fewer reps, so let’s do more weight! Spoiler alert—these split squats will still show up in the next cycle!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Front Squat (Moderate)

-Rest :30-

10-12 Hamstring Curl on Rower (OR Medicine Ball)

-Rest :30-

16-20 DB Alternating Reverse Lunges (Moderate)

-Rest :30-

12-16 DB RDLs (Moderate)

-Rest :30-

20-30 Jumping Squats

-Rest 4:00 b/t Sets-

2.) 3 SETS

16-20 Landmine Rotations (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 10 | One final, brutal lower body session for this cycle. Keep the rest periods as prescribed and GRIND. You should have figured out the appropriate loading to hit all your prescribed rep schemes by now. You’ll need the rest day tomorrow, I promise.