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Warm-up

3:00 Bike or Row

then…

Lunge Complex x3
5 Forward Lunge Each Leg
5 Cossack Squat Each Leg
5 Reverse Lunges Each Leg
10 Air Squats

then…

1:00 Pigeon Stretch Each Leg

Weightlifting

Back Squat (4×4)
E3MOM
@70% of 2 rep max
Complete with 32×1 Tempo
(3 sec tempo down, 2 sec pause in bottom, 1 sec pause breathe at top)
*NO BELT ALLOWED

Metcon

Metcon (Time)
5RFT
15 Double DB DL (50/35)(Rx+ 70/50)
15 Wallballs (20/14)(Rx+ 30/20)

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com