Tuesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Checkmark)
3 SETS
7 Slow DB Romanian Deadlift*
Immediately Into…
10 Alt. Forward Lunges
-Rest as Needed b/t Sets-
FOCUS: Lower Pull / Push
TIME: 20-25min
GOAL: RPE 6-7 | Start Moderate and build each set. Think about a :02 count up / :02 countdown on the RDL. For an extra challenge, hold the DB in the Front Rack position during the lunges.
Bodybuilding
Metcon (Checkmark)
1.) 3-4 SETS
15 Heel Elevated KB Goblet Squat (Heavy)
10 KB Upright Row
Immediately Into…
Max Reps Band Lat Pull-Down
-Rest as Needed b/t Sets-
FOCUS: Quads / Back
2.) 3-4 SETS
16-20 Alt. DB Twisting Curls
Immediately Into…
Max Strict Dips
-Rest as Needed b/t Sets-
FOCUS: Arms
3.) 2 SETS
20 Hanging Knee Raise
1:00 Squat Hold
15 Hanging Knee Raise
1:00 Wall Sit
10 Hanging Knee Raise
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
FOCUS: Midline / Posterior
Mixed Conditioning
Metcon (Checkmark)
TABATA TUESDAY
TABATA (8 Sets, :20 On / :10 Off)
Tabata 1 – Athlete Choice Bodyweight!
Tabata 2 – Athlete Choice Light Weightlifting!
Tabata 3 – Athlete Choice Cardio!
-Rest 1:00 b/t Tabatas-