CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


5/5 Split Squats*

10-15 Pull-Ups**

10-15 Push-Ups

*No weight on the SS this week. Use this as a primer for the DB FS. Option to elevate front heel. Back foot ball of the foot stays planted.

**Any variety in each set…standard, narrow, wide, or chin-up.

-Rest as Needed b/t Sets-

2.) 7-7-7

1+1/2 Reps of DB Front Squat*

*Start Mod and Increase Weight Every Set. 1 Rep = 1 Squat Down, Stand Up to 1/2, Back Down to Bottom, Stand All the Way Up.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | The triplet gets you warm and some more reps of our core upper body movements. The focus for today is the 1+1/2 squats. Use a weight that challenges you each set but if you can…increase every set. The final 7 reps should be an EXPERIENCE.


Metcon (No Measure)

1.) 3 SETS

25 Banded KB Russian Swings (Mod-Heavy)


10/10 Staggered Stance KB RDL (Mod-Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS

1:00 Weighted Glute Bridge Hold

Immediately Into…

Max Reps Glute Bridge-Ups*

Immediately Into…

1:00 Weighted Glute Bridge Hold

*If you have a band or hip circle, use to create tension above the knees and actively press your knees out during the max reps and holds.

FOCUS: Lower Push / Pull

Mixed Conditioning

Metcon (No Measure)



100 Wall Balls or Light DB Thrusters*

*Every minute (starting at the 1:00 mark) perform 7 Box Jumps.