Skip to main content

CrossFit Pineville – CrossFit

Warm-up

1:00 SU

20 Glute Bridge

8 Bird Dogs Each Side

then..

1:00 SU

20 Naked Bar Back Squats

50′ Banded Monster Walk

then..

Hip/Ankle Mobility

Weightlifting

Back Squat (4,3,2,1,1,1,1)

E2:30

Set 1: 4 reps @ 55%

Set 2: 3 reps @ 65%

Set 3: 2 reps @ 75%

Set 4: 1 rep @ 85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @ 95%

Set 7: 1 rep @ 101-102%

*If it feels good, go for a PR on set 7.

Metcon

Full Send (AMRAP – Rounds and Reps)

2 sets

On a 5:00 clock:

500/450m Row Buy-in

then in remaining time….

AMRAP

14 HR Push-ups (Rx+ Strict Ring Dips)

14 Burpee Dbl DB DL (50/35)

14 Box Jumps (24/20)(Rx+ 30/24)

Rest 2:00 b/t sets
*Pick up where youleft off for the second sets.

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