NC FLEX – Sat, Nov 19

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (7-7-7-7-7
Seated Strict Press*)

*Can be Performed with Barbell or DBs. Start Mod-Heavy and Build Each Set. Superset Each Set of 7 with…

A1. 10 Strict Chin-Ups

A2. 20 Alt. Landmine Rotations

(Score is Weight)

GOAL: RPE 8-9 | We are going for it this week in our FS. Focus on making this portion the main focus of your workout. The BB is more of an accessory session all week long.


Metcon (Checkmark)

2-3 SETS

10/10 DB Poliquin Step-Ups (Mod)

20 Incline Single DB Floor Press*

30 Hollow Rocks

*Setup on the floor with a MedBall supporting your back. Hold the DB with both hands, one on each head of the DB.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)