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-