CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3-5 SETS

15 Ring Rows

15 Perfect Diamond Push-Ups

15 Strict T2B

25 Russian KB Swing (AHAP)

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 — Bodyweight and odd object volume. Upper pull / upper push / midline / lower + upper. No rushing through this…this isn’t for time. Feel the full ROM of each movement. You should need to break up all of these sets because of how intentional all the reps are performed.


Metcon (No Measure)

1.) 3 SETS

5/5 DB Staggered Stance RDL (Heavy)

Immediately Into…

1:00 Weighted Wall Sit (Heavy)

-Rest as Needed b/t Sets-

2.) 3 SETS

16 Seated Alt. DB Arnold Press (Mod)*

*After completing final rep, grab a single DB across the front rack and perform 15-20 Reps of Seated Single DB Strict Press

-Rest as Needed b/t Sets-


60 Ab-Wheel Rollouts*

*30 Alt. Heel Taps Over Object every time you break.
GOAL: Upper Push / Lower Pull — Lower volume today intentionally. Do not stack tons of additional volume onto today’s work. For the Ab-Wheel rollouts, check out my IG @mdv_fit for a demo of what to do and what not to do with the ab-wheel or the barbell rollout.

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