CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Barbell Hip Thrusts*

*Start moderate-heavy and build each set to mod-heavy+…every set should be challenging. Superset each with 20 banded Good Mornings

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 into 8-9 | Challenging but not max effort and the goal is to FEEL THE BOOTY BURNING. This is primarily meant to be felt in the back of the body. Yes, the front will be working but you should not feel this primarily in the Quads. If you do, lower the weight and focus on the mind-muscle connection to those glorious glutes!


Metcon (No Measure)

1.) 3×10/10

Single Leg DB Bulgarian Split Squat (Heavy)*

*Hold one DB on the same side as the rear elevated leg.

2.) 3 SETS

10 Reps of 1+1/2 Slow DB Goblet Squats (Heavy)*

-Short Rest-

Max Reps Prone Banded Hamstring Curl

*Heels elevated optional. For this version of 1+1/2 perform squat down…come up 1/2 way…then back down…then full stand.

-Rest as Needed b/t Sets-

3.) FOR QUALITY (Optional)

100 Slow Crunches*

*Each time you break, perform 30 Alt. side to side heel taps. Laying on back in partial crunch, tap hand to outside of heel…each tap is 1-Rep.

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)



10:00 Run, Bike, or Row*

*During the 10:00 set, alternate every minute between 2 paces…Moderate-High and Moderate-Low. Moderate-High should be challenging to hold for the minute. Moderate-Low should be a recovery pace. Nasal breathing only the entire effort.

-Rest 3:00 b/t Sets-