CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


50 Landmine Squats**

75 Landmine Narrow Presses**

100 Alt. Landmine Rotations***

*Complete in order, use a moderate or moderate-light weight for all movements.

**Two-handed grip, barbell in center of the body.

***Each rotation is 1-Rep.
GOAL: RPE 6-7 | Full-Budy Odd Object — Use a weight for each movement at allows you to complete 10-15 reps at a time before breaking…you can utilize different weights for each movement…starting heavier and working a little lighter as the volume comes up and the movements change.


Metcon (No Measure)

1.) 3×10

DB Floor Press (Heavy)*

*Superset with 10 DB Chest Fly with :03 chest squeeze at the top of every rep.

2.) 4×10

1+1/2 EZ Bar Curl (Mod-Heavy)*

*Optional Superset…Max Plate Gun Hold immediately after each set.

-Rest as Needed b/t Sets-

3.) 4×10

Rolling DB Tricep Extension*

*Optional Superset…Max Reps of Bench Dips.

-Rest as Needed b/t Sets-
GOAL: Chest & Arms. Wrapping up the week with superset based chest and arms session. Supersets are great for workout efficiency and also drop set / exhaustion sets. For the rolling tricep extension, perform on the ground with head of DB touching floor by the shoulders.

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