CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


75 Strict Pull-Ups

75 Strict Knee Raise

75 Deficit Push-Ups

75 Russian KB Swing (Heavy)

*Complete in any order and any rep/set scheme.
GOAL: RPE 6-7 | Bodyweight strength…add a vest if you want a real push. Strict on all movements except the swing. On the swing, look to feel this in the hammies and glutes…don’t care how high the swing comes as long as the hips are the main driver. Try to complete your pull-ups in sets of 7 or better.


Metcon (No Measure)

1. 3 SETS

15 Reps 1+1/2 Heel Elevated DB Goblet Squat (Mod)

25 Single DB Curls (Mod) or Double DB Hammer Curl (Mod)

-Rest as Needed b/t Sets-

2. 2 SETS*

50 Banded Straight Arm Pull-Down

50 Banded Tricep Pull-Down

50 Banded Kneeling Crunches

*:01 Pause at the bottom of each rep. Complete in Order

-No Rest b/t Sets-

3. 2 SETS

1:30 Bottom Squat Hold (Active)

1:30 Ring FLR

-No Rest b/t Sets-
GOAL: Upper / Lower mix rounding out the week with lighter loading and higher volume. The curls should BURNNNN after the goblet squats. Try to complete the banded 50s with as little breaks as possible.

Mixed Conditioning

Metcon (No Measure)

60-Minute Hike

*Use Ruck or Weight Vest, try to find some up and down terrain.