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CrossFit Pineville – CrossFit

Warm-up

1 set:

20 Kang Squats

10 Cossack Squats

10 Broad Jumps

10 Leg Swings Per Leg

1 set:

10 SL KB RDL Per Leg

10 Samson Stretch

:30 Pigeon Stretch Each Side

10 Naked Bar DL

3 sets:

5 DL (building)

1 Ring MU or Scale (push/pull)

Weightlifting

Week 3 of deadlift cycle.

Deadlift

E2MOM for 7 sets

Find a heavy single for the day. This is not necessarily a max. Maintain good positions throughout.

Metcon

Metcon (Time)

4 RFT

21 DL (155/105)

3 Ring MU
15 min cap

Consider breaking the DL in 11/10 or 7/7/7 to avoid grip fatigue.

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