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Warm-up

3 sets
1:00 Row
5 Burpees Over Erg
Rest 90 sec b/t sets

3 sets
Side Plank Clam Shell x :20 each side
10 Pause Glute Bridge

Weightlifting

Paused Deadlift (3×8)
*2 sec pause at knee
*55-65% of 1RM DL
*15 min to complete

Metcon

Metcon (2 Rounds for time)
2 sets each for time:
20/15 Cal Bike
30 ALT Hang DB Snatch (50/35) (Rx+ 70/50)
20/15 Cal Bike
20 ALT DB Snatch
20/15 Cal Bike
10 ALT SA Devils Press
Rest 3:00 b/t sets

Michelle Shuck

Michelle 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