CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×5-7

Seated DB Strict Press*

*Moderate-Light loading for all 3 Sets.


30 Slow Barbell Strict Press (Light)

50 Strict Tempo Chin-Ups (1111)

30 DB Goblet Alt. Lunges

50 Deficit Tempo Push-Ups (1111)

30 DB Goblet Alt. Lunges

30 Slow Barbell Strict Press (Light)
GOAL: Upper Push-Pull / Unilateral Lower / Light Loading. Yesterday we embraced the rotational work…today we are specifically resisting rotation of the torso in all movements. Take your time working through the quality portion…keep sets small and focus on the full ROM of each movement.


Metcon (No Measure)

1.) 3-4 SETS

8-12 EZ Bar Curls (Moderate & Slow)

8/8 Tricep Kickbacks (Moderate & Slow)*

*Support body on bench.

-Rest as Needed b/t Sets-

2.) 3-4 SETS

20 Alt. Low Box Step-Ups (Heavy)

10/10 Single Leg Glute Bridge-Up*

*:01 pause at the top of each rep with a slow lower down to the ground.

3.) 3 SETS

15/15 Side Plank Hip Lifts

15 Slow Standing Twists*

*Hold single DB, Mace, KB, or another odd object in front of your midsection. Arms about at 90-degree angle. Feet about shoulder width. Slowly twist back and forth, trying to control the weight and resist momentum. L+R = 1 Rep.

FOCUS: Arms & Glutes, Midline+Posterior Finisher

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