Saturday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

FOR QUALITY

4-6-8-10-12

Back Squat

20-18-16-14-12

Russian KB Swing

FOCUS: Lower Push / Pull

TIME: 30min

GOAL: RPE 6-7 | Complete 4 Back Squats then 20 KB Swings, 6 and 18 and so on. Use a weight on the BS that you know you can perform for 8-10 reps when fresh.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY

50 Reps of Renegade Row (Mod)*

*1 Rep = Push-Up + Row L + Row R. Break up as needed to complete the 50.

2.) 3 SETS

20 Slow Heel Elevated Glute Bridge

20 Slow Banded Hamstring Curl

-Rest as Needed b/t Sets-

FOCUS: Glutes / Hammies

3.) FOR QUALITY

40-30-20

Empty Barbell Curls

Empty Barbell Skull Crushers

FOCUS: Arms

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