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CrossFit Pineville – CrossFit

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Warm-up

10 mins

Gymnastics

25 mins

Pistol Progressions – move through each station spending 3-6 minutes per station depending on level

1) Very narrow stance air squat

2) Pistol bottom hold position

*Grab onto something sturdy and squat all the way down. At the bottom, stick out one leg and hold it. Switch sides and repeat.

3) Eccentric pistol.

*While holding onto a pole, perform a slow, controlled pistol negative.

Bring the other leg in at the bottom, and stand up on two legs.

4)Pistol to box or band assisted on rig.

5) Practice pistols or work on alternating transitions for speed. Weighted pistols if you are efficient in this movement.

Pistols (3 sets)

Weighted Pistols (3 sets)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 Abmat Sit-ups

15 KBS (1.5/1)

100m KB Waiters Carry (1.5/1)(Switch arms at 50m)

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