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CrossFit Pineville – CrossFit

Warm-up

2:00 Frog Stretch

then..

2 sets:

10 Weighted PVC Pass Throughs

:15 SL SU Each Leg

15 Air Squats

:30 Hollow Hold

then..

2 sets with Naked Bar

3 High Hang PC

3 Front Squats

2 Low Hang Power Clean

2 Front Squats

1 Slow Pull Clean

Weightlifting

Power Clean (2 Clean Lift Offs + 1 Power Clean)

E2MOM for 3 sets

Build through sets.

Use these 3 sets to focus on positions and to finish the pull.

Immediately into..

Clean (8×1)

E2MOM for 8 sets

Build over the sets to a heave clean for the day.

Metcon

Metcon (2 Rounds for reps)

2 Rounds

On a 3:00 clock

500m Row (Rx+ Ski)

ME Pull-ups (Rx+ C2B) in remaining time

Rest 3:00 b/t round
Score is pull-ups completed each round

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