Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 DB Romanian Deadlift (Mod/Mod-Light)

8-12 DB Sumo Deadlift (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Lower Body Day

TIME: 20min

GOAL: RPE 4-5 | The goal this week is to keep it light on the body, between the ears, and on the soul. We will be back smashing ourselves next week. Try to break the mental cycle that everyday needs to be GAME DAY. The effort that you are putting into this week should be much more focused on the intention of your movement than the intensity of your movement.

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

20 DB Alt. Cossack Squats (Mod-Light)

20 DB Front Rack Step-Ups (Mod-Light)

20 DB Calf Raises (Mod-Light)

FOCUS: Quads / Hammies / Calves

2.) 2 SETS

20 Banded Deadbugs

20 Perfect Crunches

20 Superman Arches

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (Checkmark)

WEEKEND WARRIORS

ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck