CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


5 Pause Back Squats (:03 Pause in Bottom)

Immediately Into…

10 ‘Speed’ Back Squats*

Quick Walking Rest…

10 Tall Box Jumps

*No Pause in Bottom, No Pause at Top…fastest 10 reps you can hit without compromising mechanics.

*Start Moderate & Build Each Set

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Say goodbye to your legs…that is all. For the Tall Box Jumps, two-foot takeoff and two foot landing. Actually…one thing about the squats. Make sure you spend a FULL :03 in the hole. Ok, now say goodbye to your legs.


Metcon (No Measure)

1.) 3 or 4 SETS

10/10 Single DB Lateral Raise

20 Alt. DB Front Raise*

30 Seated Banded Row**

*Use 2 DBs, lift the left arm then the right arm for 20 reps total.

**Seated, attach a band to an upright and pull toward sternum. Option to row narrow or wide.

-Rest as Needed b/t Sets-

2.) 3 or 4 SETS

Max Reps EZ Bar Curl (AHAP)

Immediately Into…

Max Reps Single DB Floor Press (AHAP)*

*Hold DB Across Chest

-Rest as Needed b/t Sets-
GOAL: Shoulders, Chest, and Arms for our bodybuilding portion today. Option for 3 or 4 sets depending on how you are feeling after the leg blast bonanza. FYI — seated banded rows are LEGIT. I like doing these with a little more control and feeling the muscles of the back activate at the end range of motion. If you want to make this extra spicy…add a small tempo to the return back to extension.

Mixed Conditioning

Metcon (No Measure)


Increasing Time/Pace Cardio*

*Set 1 – 2:00 EZ, Nasal Breathing Only

Set 2 – 3:00 Moderate

Set 3 – 4:00, Alternating Minutes…Hard & EZ

Set 4 – 5:00 Max Distance

-Rest 1:30 b/t ALL sets-