CrossFit Mettle and Honor – NC FLEX Functional Strength Back Rack Lunge (4×10/10*) *4 SETS 10/10 Back Rack Forward Lunge (Moderate)* Superset with 10 Reps of DB Complex. 1-Rep of Complex is…2 DB Deficit Push-Ups + 1 DB Row L + 1 DB Row R. -Rest as Needed b/t Sets- (Score is Weight) GOAL: RPE 6-7 | Lower Push Main. All sets at the same moderate weight. For the DB Complex, perform the Row from the plank position. The month of OCT will be more of a broad exposure to strength training — mixing movements, loading, tempos, and equipment…expect to get a lot of different touches in OCT. Metcon (Checkmark) 1.) 3 SETS – Upper Body 10 Weighted Pull-Ups 15 DB Pull-Overs (Heavy) Max Reps of 3/4 ROM DB Bench Press* *Use a moderate weight that you can push for at least 15-20+ reps. Reps should be fast, down to...
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