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Warm-up

3 sets
5 Squat Therapy + :20 hold in bottom after 5th rep
10 American KBS
:30 Wrist Stretch
:30 Wall hinge Stretch

then…

2 sets with naked bar
3 Front Squats
3 Strict Press
3 Back Rack Thruster
3 OHS

Weightlifting

*Spend 12 min building to today’s heavy 1RM tempo FS.
**3 second tempo down**

then..

E2MOM
Tempo Front Squat x 2
*Set 1 – 90% of today’s 1-RM
*Set 2 – 85% of today’s 1-RM
*Set 3 – 80% of today’s 1-RM

Tempo Front Squats (1×1)
Tempo Front Squats (3×2)

Metcon

Metcon (Time)
For time:
45 Cal Row
35 Dball Bear Hug Squats (100/80)
25 Dball Over the Shoulder
*15 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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com