NC FLEX – Fri, Nov 11


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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)


10/10 DBL DB Suitcase Split Squat (Mod)

:30/:30 Split Squat Hold (Weight Optional)

10/10 Single DB Half Kneeling Press (Mod)

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Coming back to a classic NCFLEX triplet. Lower Body Push / Static Hold / Upper Body Push. These type of full-body triplets are going to show up more in the next few weeks.


Metcon (Checkmark)

1.) 3 SETS – Upper Body

9 DB Bent Over Row (Mod)

21 Narrow Grip DB Floor Press (Mod)

Immediately Into…

1:00 1/2 Active Floor Press Hold*

*Hold the DB at 1/2 Height Off the Chest.

-Rest as Needed b/t Sets-

2.) 3 SETS – Lower Body

10-15 Barbell Hip Thrust (Heavy)

-Rest as Needed b/t Sets-


Accumulate 5:00 of DB Glute Bridge Hold (Heavy)*

*50 Air Squats Every time you Break.

3.) 2 SETS Р Accessory, Arms/Abs


Single DB Curl

Hollow Rocks

-No Additional Rest b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)