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CrossFit Pineville – CrossFit

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Warm-up

10 mins

Dynamic Warm-up (No Measure)

Gymnastics

20 mins

Ring Dip Skill Work

*Static Box Holds (30 seconds)

*Bottom of dip box holds (30 seconds)

*Negative Box Dips

OR

*Active Ring Holds

*Bottom of Ring Holds

*Negative Ring Dips

*Strict Ring Dips

5xME

Ring Dips (5 x ME)

*Strict

Metcon

Metcon (4 Rounds for reps)

5 Rounds

30 sec ME Push Jerks (Rx+135/95)(115/75)

Rest 30 sec

30 sec ME Burpee Box Jumps (24/20)

Rest 30 sec

30 sec ME Hang PC (Rx+135/95)(115/75)

Rest 30 sec

30 sec ME Row for Cals

Rest 30 sec
Score is total reps of each movement

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

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Welcome to one of the most established CrossFit gyms in the South Charlotte and Ballantyne area!

Hours

Monday-Friday:
5:30am-7:30pm
Saturday:
6:30am-10:30am
Sunday:
11:00am-1:00pm

Contact

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com