Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

8-12 DB Front Squats (Mod/Mod-Light)

8-12 Alt. Farmers Curtsy Lunge (Mod/Mod-Light)

-Rest as Needed b/t Sets-

FOCUS: Deload Week — Lower Body Day

TIME: 20-30min

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

10/10 DB Bulgarian Split Squat (Mod-Light)

1:00 Wall Sit

FOCUS: Quads

2.) 2 SETS

30 Banded Hamstring Curls

1:00/1:00 Single Leg Glute Bridge Hold

FOCUS: Hammies

3.) 2 SETS

30 Russian KB Swing (Mod-Light)

1:00/1:00 Elbow Side Plank

FOCUS: Abs / Posterior

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

5 SETS (:30 On / :15 Off)

MOVT 1 – Air Squats

MOVT 2 – Burpees

MOVT 3 – Box Jumps

MOVT 4 – Push-Ups

-Rest 1:00 b/t Sets-