Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Heels-Elevated 1+1/4 Rep Front Squat (Heavy)

-Rest 1:30-

8-10 Hamstring Curl On Rower (30X0)

-Rest 2:00 b/t Sets-

(Score is Weight on Front Squat)
GOAL: RPE 9 | Make sure not to bounce out of the bottom of the squat. We want control here throughout the rep, using the 1/4 squat the maximize the bottom position and stretch on the quads. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-12/8-12 Single Leg Landmine RDL (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 Walking DB Double Lunge Steps* (Moderate)

-Rest 1:30-

8-12 DB RDL (Heavy)

*Each walking double lunge step is made up of a lunge step and an additional lunge on that same leg before taking a step with the other leg.

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

12/12 Glute Dominant Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | The single-leg landmine RDL is an incredible way to individually load each leg without having to worry about balance. The glute pump is unreal! Enjoy.