CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 4×5/7* Tempo Back Squat (30X1) Back Squat (10X1) *Each set, perform the 1st 5-reps with the :03 tempo down. Immediately transition to the 2nd 7-reps with the :01 tempo. Use a Moderate-Heavy weight. **Superset each full set with 20 Slow Decline Push-Ups and 15 Strict Ring Rows. -Rest as Needed b/t Sets-GOAL: RPE 6-7 | Tempo BS into normal speed…control with a :03 descent then complete 7 crisp reps. Option to build in weight each set or keep the same moderate-heavy weight for all 4 sets. Use a weight that gets challenging around rep 5-7 each set. Bodybuilding Metcon (No Measure) 4 SETS Max Reps Incline Bench Press (Moderate, DB or Barbell) 20 Slow Crunches 20 Russian Twist* *L+R = 1-Rep -Rest as Needed b/t Sets- 1 SET 60 Russian KB Swings (Heavy) 50 Narrow Stance Air Squats...
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