CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3-5 SETS*

10 Wide Grip Strict Pull-Ups

8 DB Seated Strict Press (Mod)

6/6 DB Staggered Stance RDL (Mod)

1:30 Ring FLR

*Not for time. Perform each movement with full intention.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Bodyweight + Odd Object Push/Pull — slow and intentional. For the Ring FLR, play around with your grip on the rings…what does it feel like palms in vs. palms forward. How about the position of the hands in relation to the body…hands in front of the head vs. hands pushed down toward midline. Try to hold for the full 1:30.


Metcon (No Measure)

1.) 3×12-15

Barbell Hip Thrust (Mod)*

*:01 Pause at the top of each rep. Superset with 30 Reps of Straight Arm Banded Lat Pull-Down

-Rest as Needed b/t Sets-

2.) 3×8-10

DB Bent Over Fly (Mod-Light)*

*Superset with 10 Wide Grip Ring Rows.

3.) 3 SETS

20 Standing Banded Pull-Thru

Immediately into…

20 Seated Close Grip Banded Row

Immediately Into…

20 Banded Deadbugs
GOAL: Lower Pull / Upper Pull

(Posterior Focus.) Hitting our second posterior focused day this week. Remember in April we will see chest/arms and posterior each 2x per week. Barbell Hip Thrusts can be painful on the pelvic bone. If you don’t have a roller pad or a hip pad, 2 folded towels on the waist can do the trick. I don’t like wrapping the bar with the towels…they always fall off.

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