NC FLEX – Tue, Nov 8


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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (10-8-6-8-10*)

*Wave Loading…Start moderate and build each set until you reach the set of 6. After the set of 6, try to match your 8 / 10 on the way back up the ladder. Superset each set of FS with 30 Banded Pull-Aparts and 30 Banded Good Morning.

(Score is Weight)

GOAL: RPE 6-7 | Heavy-ish but something you know you can hit for each set. On the way back up the ladder, meet or beat your previous numbers.


Metcon (Checkmark)

1.) 3 SETS – Upper

20 Alt. DB Incline Bench Press (Mod-Heavy)*

Immediately Into…

Max Wide Grip Push-Ups

*Use 2 DBs. Hold one at extension and lower/raise the other…this is 1-rep. Complete the same on opposite side…this is 2-reps.

-Rest as Needed b/t Sets-

(No Measure)

2.) 3 SETS – Lower

30 Slow Calf Raises

2:00 Weighted Wall Sit

-Rest as Needed b/t Sets-

(No Measure)

3.) 2 SETS – Accessory, Glutes/Shoulders*

30/30 Side Planted Leg Raises

30/30 Prone Leg Raises

*Complete 30 on one side then switch to the other.

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit

No Additional Work! (No Measure)