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CrossFit Pineville – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

25 mins

Plyo Skill Stations

3 minutes at each station, 2-3 rounds

1. Agility Ladder

*single leg, double leg, icky shuffle, etc

2. DU Practice OR Heavy Rope

*If you are proficient with DU, then work 30 sec on 30 sec off

3. Challenging height slow and controlled box jumps

*Step down each jump

4. Skater Lunges

*Plyo if able. Sets of 10, rest as needed.

Metcon

Metcon (Time)

400m Run

200m Suitcase Carry Right Hand (1.5/1)

800m Run

200m Suitcase Carry Left Hand (1.5/1)

400m Run

*20 min time cap

Michelle Shuck

Michelle Shuck

CFP Owner/Coach

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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