NC FLEX – Tue, Nov 1

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)


10 Push Press w/ Slow Lower*

10/10 Step Back DB Front Rack Lunges

*Use the same mod-heavy weight for all 5 sets.

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6-7 | Use either DB or BB for the Push Press. In the lowering phase back to the shoulder…think about a :02 intentional lower.


Metcon (Checkmark)

1.) 3 SETS – Upper

10/10 Single DB Supported Row (Heavy)

Immediately Into…

Max DB Gun Hold (Heavy)

Immediately Into…

Max Double DB Hammer Curls (Light)

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower

1:00 Weighted Wall Sit

Immediately Into…

20 DB Goblet Narrow Stance Feet Elevated Squats

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory, Glutes/Shoulders

15 Plate Raises

Immediately Into…

Max Plate Press

-Rest Quickly-

50 ‘Banded’ Air Squats*

Immediately Into…

Max Banded Side Steps**

*Band or Hip Circle is wrapped above knees creating tension pushing knees in…actively drive your knees OUT.

**For the Side Steps, take three side steps left then three side steps right.

Extra Credit

Metcon (Checkmark)



4:00 ON — 75% Pace

1:00 OFF — 25% Pace

*Choose any cardio. Prioritize nasal breathing.

-No Additional Rest b/t Sets-

(No Measure)