NC FLEX – Tue, Dec 27

CrossFit Mettle and Honor – NC FLEX


Functional Strength

Metcon (Weight)


Incline DB Bench (Heavy)*

*Superset with 8/8 DB Supported Bent Over Row.

-Rest as Needed b/t Sets-

GOAL: RPE 8-9 | If you don’t have access to an incline bench, check out my IG reel on how to create an incline with a medball and DBs (@mdv_fit). For the supported row, you can lean on flat bench or your own knee. Slow and steady on the rows…no momentum.


Metcon (Checkmark)


15 Pausing Shoulder Shrugs* (Heavy)

10 Plate Front Raises

*Pause at top for :01 count

-Rest as Needed b/t Sets-


20/20 Single DB Reverse Suitcase Lunges

40 Single DB Curls

-Rest as Needed b/t Sets-

1 SET*

100 Banded Tricep Ext

100 Banded Curls

*Complete 100 ext. then 100 curls. Try to complete in 4 sets or less for each.

GOAL: Try to go right from the BOR into the pausing shrugs…I want grip to be a factor here! Also…no ‘bro-shrugs’ keep them tight, pull the shoulders up and back, pause at the top. In the Lunge/Curl combo, try to go unbroken on each leg right into the curls. Hold the DB on the side of the leg that is moving backward into the lunge. For the 200 rep arm burner, use a band light enough to get at least 30-40 reps in your first set of each.

Extra Credit

Metcon (Checkmark)


20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest. Walk at a brisk pace.