NC FLEX – Wed, Jul 19

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (3 Rounds for weight)

1.) 3 SETS

12-15 Seated DB Strict Press (Mod)

-Quick Rest-

10-12 DB Incline Bench (Mod-Heavy)

-Quick Rest-

Mas Reps DB Floor Press (Heavy)*

*:01 Pause at the Top of Each Floor Press.

-Rest as Needed b/t Sets-

(Score is Weight)

Metcon (Checkmark)


50 Narrow Grip Tempo Push-Ups (1111)

(No Measure)

GOAL: RPE 7 | Upper Push…mod to mod-heavy to heavy in this three set building push. Try to use a weight that challenges you toward the end of each set. In the max reps, shooting for 12-15 reps that you have to gut out.


Metcon (Checkmark)


50 Barbell High Hang Muscle Snatch

50 Barbell Behind Neck Strict Press

50 Barbell Skull Crushers

50 Barbell Curls

50 Barbell 1+1/2 Back Squats

*OPTIONAL — 1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps.

(No Measure)

GOAL: An oldie but a goodie…today’s all about the BB, baby. This is a simple yet absolutely epic workout. Want more? 60 Reps. Want to question your decisions? 75 Reps.

Extra Credit

FOR RECOVERY (Checkmark)

Perform a Full-Body Yoga Session

Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)