NC FLEX – Fri, Jan 13

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Deadlift (6-6-6*)

*Start Mod and Build each set to Moderate-Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep.

(Score is Weight)

Week 2 of 10-6-2 Cycle.



Metcon (Checkmark)

1.) 3 SETS

10/10 Single Arm DB Lat Raise (Mod)

20 Alt. Double DB Seated Seesaw Shoulder Press (Mod)*

*Sit with legs straight or wide. Double DBs loaded on shoulders. Press the L overhead then as you lower the L, start pressing the R. Each arm is one rep.

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 Single Leg Hamstring Curl*

10/10 DB Poliquin Step-Ups (Mod)

*Can be performed with band or with heel on seat of rower and hips evelated.

-Rest 1:30 b/t Sets-

(No Measure)


50 Empty Barbell Skull Crushers

50 Empty Barbell Reverse Curls

-Quick Rest-

50 DB Goblet Heel Elevated Narrow Squats (Mod)

50 1/2 ROM Narrow Squats

-Quick Rest-

50 Banded Tricep Ext.

50 Full ROM Air Squats

(No Measure)

Extra Credit

Metcon (Checkmark)


4:00 Run, Row, or Bike*

*Pace should be faster than your Zone 2 work. Looking for about 80-90% of max heart rate and short recovery b/t Sets.

-Rest 1:00 b/t Sets-

(No Measure)