CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 3×14

Alt. Barbell Forward Lunges (Moderate-Heavy)

-Rest as Needed b/t Sets-

2.) 3×10/10

DB Split Squat (Moderate)

-Rest as Needed b/t Sets-
GOAL: RPE 6-7 — Unilateral forward focused lunging. Quad focused single leg day after the big posterior focused squat day yesterday. For the split squat, if you are familiar with KneesOverToes guy on IG…feel free to push forward in the lunge.


Metcon (No Measure)

1.) 3-5 SETS

15 Slow & Heavy DB Shrugs (AHAP)

-Quick Walking Rest-

15 Plate Front Raises (Athlete Choice)

-Quick Walking Rest-

15 Bent Over DB Rev. Flys (Mod-Light)

-At Least 1:30 b/t Sets-

2.) 3 SETS

20 Slow Calf Raises (On Plate)

20 Slow Tib Raises (Wall Supported)

20 Slow Alt. Cossack Squats (No Weight)

-Rest as Needed b/t Sets-
GOAL: Shoulder Caps and Back along with some body accessory work. Do not rush any of the movements today. Feel each rep. If you’re looking for more upper body volume, add the additional sets.

Mixed Conditioning

Metcon (No Measure)


PICK 2 of the 3 SETS*

1:00 ON / :30 OFF

*6-8 Intervals Each Set

-Rest 2:00 b/t Sets-

Set 1 – Run, Bike or Row

Set 2 – ARMAP of 2 Push-Ups + 2 Alt Lunges

Set 3 – :30 Bike or Row + :30 Burpees