CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


15 Strict Wide Pull-Ups

20 Tempo Push-Ups (1111, Any Variety)

25 Wall Ball Crunches**

30 Alt DB Suitcase Short Lunges (Mod)***

35 Slow DB Glute Bridge-Ups (Heavy)

*Option to wear a vest for the Pull-Ups & Push-Ups.

**Lay across WB and get a long ROM sit-up

***Consider this a half-step back into lunge. Back knee should be close to front heel.

-Rest 1:30 b/t Sets-
GOAL: RPE 6-7 | Chipper style! If you are looking for additional conditioning stimulus, add 40 Cal Bike or Row to the end of each set. If you are looking to keep it simple today with just one workout piece, you could pump this up to 5 Sets and have a FANTASTIC full body workout…then be done with your fitness for the day.


Metcon (No Measure)

1.) 4 SETS

Max Reps of Complex:

1 Rep is…

1 Twisting Curl L


1 Twisting Curl R


1 Hammer Curl L


1 Hammer Curl R

-Rest as Needed b/t Sets-

2.) 3 SETS

10/10 Bench Supported Tricep Kick Back

Immediately Into…

:30 Double DB Tricep Flex*

*Standing with DBs at sides, flex triceps and pull DBs slightly back behind body. Hold…if you can!

-Rest as Needed b/t Sets-

3.) E2MOM x 12 MINUTES

MIN 1&2 – Max Ring FLR

MIN 3 – Max Hanging Knee Tuck Hold

MIN 4 – Max Hollow Dead Hang Hold
GOAL: Ultimate Arm Pumps — Arms + ABs…you wanted it, you got it! Every Saturday in March we are smashing our arms. For the Curl Complex…you can choose your adventure here either light or heavy. My recommendation would be to use a weight that challenges you after 4 Reps of the complex. This will be on the heavier side for me for sure…I will be looking to fail due to the load not the accumulated volume.

Mixed Conditioning

Metcon (No Measure)


ON A 20:00-40:00 RUNNING CLOCK…

Brisk Walk or Hike w/ Slow & Controlled Nasal Breathing*

*Weight Vest Optional…

Beginner — No weight

Intermediate — 20lb Vest or Ruck

Advanced — 50lb Vest or Ruck