CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


3:00 Row or Bike (Mod Pace)

Immediately Into…

20 DB Shrugs (AHAP)

10/10 DB Seated Shoulder Press (Mod)

10/10 DB Seated Lateral Raise (Light-Mod)

-Rest 2:00 b/t Sets-

FOCUS: RPE 6-7 | Use the Row or Bike to breath and feel the flow. You should be able to keep a light convo the whole time (not a sprint / not a walk in the park). See how the slight pre-exhaustion impacts the shoulder work. It will be critical to keep the breathing under control. For the 10/10 movements these are done with a single DB and 10 reps each arm.


Metcon (No Measure)

1.) 3×20

Alt. DB Incline Bench (Mod-Heavy)*

*Perform with 2 DBs. Alternate arms for 20 reps total (10 reps each side). DBs start pressed out…lower and raise one DB for first rep. Then lower and raise other DB for second rep and so on…

2.) 3×10

Supinated Pausing Ring Rows*

*Focus on the biceps. Pause for :02 at the top of each rep. Superset each set with max set of narrow grip push-ups. Focus on the triceps.

3.) 3 SETS

16 Alt. Twisting Curls (Mos)

8/8 Slow Tricep Kickbacks (Mod)

1:00 Weighted Plank*

*Plate on back. Active press the entire time.

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull

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