NC FLEX – Tue, Jan 3


Sign Up for the GRIT Challange and download the WODIFY RISE APP!

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Shoulder Press (10-10-10*)

*Start Light-Mod and Build each set to Moderate. All reps should be performed with a :01 pause at the top and bottom of each rep.

(Score is Weight)

Week 1 of 10-6-2 Cycle.



Metcon (Checkmark)

1.) 3 SETS

10 Plate Front Raises (Mod)

5/5 Plate Around the Worlds (Mod)

20 DB Bent Over Flyes (Light)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

10/10 DB Poliquin Step-Ups (Mod-Light)

1:00 DB Split Squat Hold (L – Mod-Light)

1:00 DB Split Squat Hold (R – Mod-Light)

-Rest 1:30 b/t Sets-

3.) 2 SETS

1:00 DB Glute Bridge Hold (Heavy)

20 DB Glute Bridge (Heavy)

20 Single DB Floor Press (Heavy)*

*Hold DB Across Chest. Hold Glute Bridge while performing the reps.

(No Measure)

Extra Credit

Metcon (Checkmark)


:45 Dead Hang Hold

1:30 Plank Hold

2:15 Wall Sit Hold

-Rest as Needed b/t Sets-

(No Measure)