CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Double Pause Sumo DL*

*Pause for :01 Below the Knee on the way UP and the Way Down. Touch N Go reps today but no hard slam. Use a mod-heavy to heavy weight for all 5 sets.
GOAL: RPE 6-7 | Take these slow. The intensity and tension will come from the tension, adherence to the pauses, and slowing the darn movement downnnnn!


Metcon (No Measure)

1.) 3-5 SETS

Max Reps DB Incline Bench (Heavy)

Quick Rest then Into…

10 Slow & Wide Ring Rows w/ Palms Forward Grip

-Rest as Needed b/t Sets-

2.) 30-20-10-20-30

Feet Elevated Single DB Glute Bridge-Up*

Feet Elevated Tempo Push-Ups (1111)

*:01 Pause at the Top of Each Rep.

3.) 3 SETS

20/20 Single Arm Banded Chest Fly*

20 Reps Banded Tricep Pulldown**

*Attach to pull-up bar, stand perpendicular to the bar. Grab band and pull down and toward middle of the body replicating the chest fly.

**Pause at the end of each rep with a flex of tricep
GOAL: Volume heavy Upper Push Day with a little booty burn snuck in there. The chest flys are AMAZING. I like thinking about a strong pec squeeze on each rep when the band reaches the full ROM to the middle of the body.

Mixed Conditioning

Metcon (No Measure)



1000/800m Row

75 Burpees Over Rower

50 Push-Ups

25 Strict Pull-Ups