NC FLEX – Mon, Oct 3


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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 4-Rep Shoulder Press*)

*FOCUS: Shoulder Press…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | Building to your heaviest 4-Rep effort across 20:00. Use your time wisely. For the SP, I would recommend NOT taking too many warm-up sets and taking PLENTY of time between sets as you build. TIME: 20 Minutes


Mixed Conditioning

Metcon (Checkmark)

1.) 2 SETS

8/8 DB Lateral Raise (Mod)

12 Slow ‘Underhand Grip’ Floor Press (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 2 SETS

20 DBL DB Curls (Light)

10/10 Single DB Tricep Kickback

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS

20 DBL DB Hammer Curls (Light)

10 DBL DB Tricep Rolling Ext.

-Rest as Needed b/t Sets-

(No Measure)

FOCUS: Upper Body

Metcon (Checkmark)



5:00 Bike @ Moderate

Immediately Into..

5:00 Run @ Moderate

-Rest 3:00 b/t Sets-

(No Measure)

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