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Warm-up

3 rounds at increasing effort
10 Cal Bike or Row
10 SL Hip Bridge Each Leg
20 Banded Good Mornings
30 Banded Pull Aparts
10 Squat Jumps

then..

Jerk Progressions

Weightlifting

Power Clean & Jerk (1×1)
*20 min to build to a 1RM

Metcon

Metcon (Time)
For time:
30 C&J (135/95)
30 Bar Facing Burpees
30 Snatch (135/95)
15 min cap
*Scale down weight if you don’t have a sub 5:00 Grace and Isabel.

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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com