CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 4×8/8

Single Arm DB Supported Row (Heavy & Slow)*

*After finishing both 8/8 use Single Heavy DB for Max Reps Bent Over Row. Hold DB with with both hands by both heads and row DB to sternum.

-Rest as Needed b/t Sets-

2.) 4×10*

DB Curtsy Lunge (Mod-Heavy)

*L+R = 1-Rep

-Rest as Needed b/t Sets-

3.) 2×15/15*

DB Lateral Lunge (Mod-Light)

*Superset w/ Max Reps Banded Lat Pushdown.

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 | Upper Pull and Unilateral Lower Body. I’ve found a lot of success pairing these days after a heavy squat day…mainly for feeling / remedying any imbalances. For the Superset in the supported row, we are looking for FAST reps after the heavy and slow 8/8.


Metcon (No Measure)

1.) 4 SETS

10 Wide Grip Lat Pulldown or 5 Tempo Wide Grip Pull-Ups 2121*

10 Single DB Pullover (AHAP)**

*Heavy and slow for Lat Pulldown. Build Weight every set. If you are choosing the tempo pull-ups, add 1-2 reps every set.

**Perform laying on a bench, reaching the DB back behind head. Hands should grip single head of DB in a diamond-like grip.

-Rest as Needed b/t Sets-


100 Banded Tricep Pushdowns

100 Kneeling Banded Crunches

100 Banded Tricep Overhead Extension

100 Alt. Banded Deadbugs
GOAL: Upper Pull Vertical + Arms/Abs Accessory. The 100s should be done in order, in big sets, with little rest in between sets and movements.

Mixed Conditioning

Metcon (No Measure)


MIN 1 – :45 Max Burpees

MIN 2 – :45 Max Double Unders