CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 5×5

Bench Press (Mod-Heavy to Heavy)*

*Conventional, Barbell Bench. If no access to barbell bench, go 10-12 reps of HEAVY DB.

2.) 3×10

Incline DB Fly (Mod)*

*Option for Underhand Scoop Fly if want to change it up!

3.) OPTIONAL — 3×10/10

Single DB Supported Bent Over Row (Heavy)
GOAL: RPE 8-9 — Upper Push with an optional additional pull. DOESN’T GET MORE FLEXY THAN THIS. 5×5 Bench, Incline Fly and 3×10/10 BOR. This is gold’s stringy tank tap and fanny packs at it’s finest. Enjoy the traditional upper body push/pull.


Metcon (No Measure)

1.) 4 SETS

10/10 Tricep Kickback (Mod)

20 Bench Dips w/ :02 Pause at the Top

-Rest as Needed b/t Sets-

2.) 4 SETS

10/10 Concentration Curls (Mod)

20 KB Horn Curls (Mod)

Immediately Into…

:30 KB Gun Hold

-Rest as Needed b/t Sets-


100 Empty Barbell Curls

100 Banded Tricep Pull-Down**

4:00 Diamond Push-Up Plank

4:00 Glute Bridge Hold

*Break-up in any order. Choice for 50/50+2:00&2:00 or 25×4/1:00×4&1:00×4

**Palms Up Grip. If can setup with straight bar on cable or PVC with bands…go for it!
GOAL: Arms / Back / [email protected]@…You know it on a Saturday. Epic arms session!

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