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CrossFit Pineville – CrossFit

Warm-up

3 sets:

10 banded pass-throughs

10 banded pull-aparts

10 hollow rocks

3 sets:

:15 push-up to down dog

:15 bottom of ring dip hold

:15 air squats

1 set:

10 up-downs

10 med-ball front squats

10 jumping ring dips

1 set:

10 burpees

10 med-ball push presses

5 ring dips

1 set:

10 bar-facing burpees

10 wall-ball shots

5 ring dips

Metcon

Metcon (5 Rounds for reps)

5 rounds on a 3:00 clock

20 Bar Facing Burpees

20 Wallballs (20/14)

AMRAP Ring Dips in remaining time
If the burpees take longer than 1:15 then scale reps back.

Wallballs should be an unbroken weight.

No rest b/t rounds.

Weightlifting

Bench Press (5×3)

E3MOM for 5 sets

Start first working set around 70-75% of 1RM.

Increase through sets.

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