CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


50 Banded Pull-Aparts

50 Banded Upright Rows

50 Banded Lat Pull-Down

50 Banded Deadbugs

*Complete in order. Think of this more as a warm-up. Use a band that you get at least 20-25 reps at a time.

2.) 3 SETS*

10 Wide DB Bent Over Row

Immediately Into…

10 Wide Incline DB Bench Press

*Use the same moderate weight for all 3 sets.

-Rest as Needed b/t Sets-

FOCUS: RPE 4-5 into… RPE 6-7 | The bands should burn but in a good way. These are meant to prime, develop stability, and activate. Speed is involved but controlled speed…no slop. For the Wide movements, hold the wide outside the body. Experiment with your grip…hold perpendicular to the body, hold parallel to the body, and try an in-between angle.


Metcon (No Measure)


Complete 50 Reps of Each…

EZ Bar Curl (Mod)

Strict Dips

Diamond Grip Feet Elevated Push-Ups

Kneeling KB Horn Curl (Mod)

Strict Toes to Bar

*Complete in any order and break up into any set or rep scheme to complete the work.

FOCUS: Upper Push / Pull – Arms

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

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