NC FLEX – Sat, Dec 3

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)


10/10 Back Rack Bulgarian Split Squats

15 Hip Thrusts

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8-9 | You’re going to feel like you’re from Georgia after this session because we are working on those PEACHES! Build to something Mod-Heavy for both and move slowly/ meticulously on the BSS to focus on balance.


Metcon (Checkmark)

1.) 2-3 SETS

20 Feet Elevated DB Sumo Squats

10 DB Goblet Lunge-Lunge-Squat

-Rest As Needed b/t Sets-

2.) 2-3 SETS

20 Seated DBL DB Snatches

10 DB Forward/ Lateral Raises*

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

-Rest As Needed b/t Sets-

3.) 2-3 SETS

10/10 Single Leg DB Goblet Step-Ups

20 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)