NC FLEX – Mon, Oct 31

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)


10 Strict Pull-Ups

15 Deficit Push-Ups

20 Reps of 1+1/2 Air Squat

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6-7 | High priority here is movement quality. Reduce or increase the numbers as needed to get your best workout with the highest quality movement. All sets should be unbroken or close to unbroken.


Metcon (Checkmark)

1.) 3 SETS – Upper

10/10 Seated DB Arnold Press (Mod)

10/10 Single DB Lat Raise (Mod)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower

20 Alt. DB Goblet Curtsy Lunge (Heavy)

Immediately Into…

Max Reps DB Feet Elevated Glute Bridge-Up (Heavy)

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory, Arms/Abs

50 Banded Curls

50 Weighted Deadbugs

50 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

Metcon (No Measure)

No Additional Work!