CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


MIN 1 – Athlete Choice!*

MIN 2 – 15 Russian KB Swings (Heavy AF)

MIN 3 – :45 Max Reps Push-Ups**

*Athlete Choice…

If you need cardio – Perform :50 Cal Bike

If you need bodyweight – Perform :50 Pull-Ups

If you need to be CRUSHED – :50 Double KB Front Rack Hold (whoa.)

**For the Push-Ups…

Set 1&2 – Standard Width, No Hand Release

Set 3&4 – Standard Width, Hand Release

Set 5 – Athlete Choice, Any Variety!
GOAL: RPE 6-7 | A little pick your poison in the FLEX world. You get to choose how this workout goes down…cardio / bodyweight / strength focused. This is probably my favorite format of all time…EMOM30. Don’t forget that just because we are chasing aesthetics doesn’t mean we want to be DISPLAY MODELS ONLY. We look good and can do the work.


Metcon (No Measure)

1.) 4 SETS

8-12 EZ Bar Curls (AHAP)

-Rest as Needed b/t Sets-

2.) 4 SETS

8/8 Tricep Kickbacks (Moderate-Heavy & Slow)*

*Support body on bench.

3.) 4 SETS

30 Slow Kneeling Banded Crunches

15 Slow Standing Twists*

*Hold single DB, Mace, KB, or another odd object in front of your midsection. Arms about at 90-degree angle. Feet about shoulder width. Slowly twist back and forth, trying to control the weight and resist momentum. L+R = 1 Rep.
GOAL: ARMS & ABS…you know the deal. We’ve been wrapping up the week’s with some classic bodybuilding. Today is a perfect example of why FLEX is so cool. You’re gonna have a 30min choose your adventure then blast your arms and abs. IS THERE ANYTHING BETTER???

Mixed Conditioning

Warm-up (No Measure)


Brisk Walk w/ Slow & Controlled Nasal Breathing

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