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Warm-up

3 sets
:30 Bike
10 Medball Bearhug Kang Squats
10 Medball Slams
10 Ring Rows
:30 Bottom Squat Hold

then..

Power Clean and Jerk Technique

Weightlifting

Push Press (2 Push Press + 1 Push Jerk)
E2MOM for 6 sets
*Sets 1-3 – 70-75% of 1-RM Push Press
*Sets 4-6 – 75-80%

Metcon

Metcon (4 Rounds for reps)
Teams of 2
Every 3:30 for 4 sets
40/35/30 Calorie Assault Bike (MM/MF/FF)
7 Syncro Burpee to 45# plate
ME Syncro Alt DB Snatch (50/35) in remaining time

Rest 1:00 b/t sets
*Score is DB snatch completed each round

Brandon Shuck

Brandon Shuck

CFP Owner/Coach

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com