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 for one last time this cycle. Adjust the intensity accordingly based on how you feel after the past two days of training.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 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.) 2 SETS

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

-Rest 1:30-

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

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we prep for some 2RM tests next week. Manage your efforts accordingly here. The session should take less time than the past weeks of training, so use that extra time for some much-needed mobilization or soft tissue work.