CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Back Squat*

*Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. Perform a Max Set of Wide Grip Pull-Ups and a Max Set of Dips after each set.

-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 5RM.


Metcon (No Measure)

1.) 3×10

Bent Over Row (Heavy)*

*Barbell or DB. Superset with 20 Light DB Bent Over Reverse Fly.

-Rest as Needed b/t Sets-

2.) 3×20/20

Single DB Lateral Raise (Light & Slow)*

*Superset with 10 Plate Front Raises after EACH arm. Total of 20 front raises per set.

-Rest as Needed b/t Sets-

3.) 3 SETS

:30 Max Reps DB Shrugs (Heavy)

-Quick Rest-

:30 Max Reps DB Glute Bridge-Ups

Immediately Into…

:30 Weighted Glute Bridge Hold

-Rest as Needed b/t Sets-
GOAL: In Feb we promised a Back / Shoulders / Booty focused day 2x week…this is the first bite at the apple this week. For the Bent Over Rows…as strict as possible, no jerking your torso to create momentum. Deadstop at bottom is LEGIT. Deadstop at the top is next level…I’ll see you at the top!

Mixed Conditioning

Metcon (No Measure)



:20 ON / :10 OFF

Any Cardio Sprint

-Rest 2:00 b/t Tabatas-