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Warm-up

3 min bike or Row

then…

2 sets
10 Air Squats + :30 Bottom Squat Hold
10 Forward Lunge + :20 Samson Stretch Each Side

then…

3 sets
3 Sumo Inch Worm with Push-up
5 Beat Swings
10 Ring Rows

Weightlifting

Back Squat (3×10)
Deload Week
E3MOM @ 40-50%
Goal is strong squat form, do not get lazy just cause it’s “light”

Metcon

Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Cal Bike
1 Round of Cindy (Rx+ 1 Round of Mary)
Cindy= 5 Pullup, 10 Push-up, 15 Air Squat
Mary= 5 HSPU, 10 Alt Pistols, 15 Pullups

*40 reps per round

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