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Warm-up

3 sets
5 Squat Therapy + :20 Arm OH Hold in bottom of squat
:20 Samson Stretch Each Side

Then…

2 sets
1 Wall Walk + 10 Push-up Plank Shoulder Taps
10 Kipping Knee Raises

Weightlifting

Paused Front Squat (5×2 )
E2:30 @ 75-80% of 3 RM
2 count in hole
*NO BELTS ALLOWED

Metcon

Metcon (Time)
For time:
5 Wall Walks
50 Wallballs (20/14)(Rx+ 30/20)
25 T2B
5 Wall Walks
25 T2B
50 Wallballs
5 Wall Walks
*20 min cap

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