NC FLEX – Sat, Oct 22

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)


30 Wide Grip Banded Face Pulls

Max Strict Pull-Up (Any Variety)

30 Bench Dips

20 Banded Push-Ups

30 Narrow Grip Banded Pull Downs

Max Strict Pull-Ups (Any Variety)

30 Banded Tricep Extensions

20 Banded Push-Ups

(No Measure)

GOAL: RPE 6-7 | Fun chipper-style light weight flow for the upper body. Have fun with this entire day…I loved this pump!


Metcon (Checkmark)

1.) 3 SETS – Lower Body

20 Russian KB Swings (Heavy)

:30 KB Goblet Split Squat Hold (L)

:30 KB Goblet Split Squat Hold (R)

20 Russian KB Swings (Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS – Upper Body

12 Alt. DB Twisting Curls (Mod)

8/8 Single Arm 1/2 Kneeling Strict Press (Mod)

24 Alt. Banded Wood Chops

-Rest as Needed b/t Sets-

3.) FOR QUALITY – Accessory


Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

Extra Credit

Metcon (No Measure)

No Additional Work!