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CrossFit Pineville – CrossFit

Warm-up

2 sets:

1:00 row

8 inchworm push-ups

12 ALT spider stretch

16 air squats

2 sets:

1:00 row

:30 burpees

:30 double-unders

Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Score is total reps of cals rowings, burpees and DU. Keep a running count from movement to movement, or add up all three during their rest period.

Maintain consistency throughout the workout.

Accessories

12 min ALT EMOM

20 Weighted Sit-ups (20/14)

10 Strict Pull-ups

Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary adjust the reps or use an assistance band.

Strict Pull-Ups (Bar) (6×10)

Record sets with highest completed unbroken reps

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