CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)


Max Reps DB Floor Press (AHAP)

Max Reps DB Seal Row (AHAP)

-Rest as Needed b/t Sets-

FOCUS: RPE 8-9 | Break out the big girl and big boy DBs for today’s upper pull-push. Max reps each set but shooting for a weight that’s TOUGH to get 10 reps. If you don’t have heavy enough DBs slowwww things down to a brutal tempo.


Metcon (No Measure)

1.) 3 SETS

10 Single DB Pull-Over (Heavy)

Immediately Into…

20 Baseball Grip Bench Press (Heavy)*

*Hold DB parallel to body over chest. Both hands grip the handle.

-Rest as Needed b/t Sets-

2.) 3 SETS

10/10 DB Lateral Raise (Mod)

20 DB Seated Bent Over Fly (Mod)

30 Banded Lat Pulldown

-Rest as Needed b/t Sets-

3.) 4 SETS FOR QUALITY (Optional)

15 Hanging Knee Raises

20 Single DB Crush Curls

30 Bench Dips

-Rest as Needed b/t Sets-

FOCUS: Upper Push / Pull

Mixed Conditioning

Metcon (No Measure)


8 SETS EACH (:20 ON / :10 OFF)

Tabata 1 – Cardio Sprint (Any Modality)

Tabata 2 – Up-Downs

Tabata 3 – Cardio Sprint (Any Modality)

-Rest 1:00 b/t Tabatas-