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CrossFit Pineville – CrossFit

Warm-up

Row Technique:

2x:30 – Legs only, keeping upright torso

2x:30 – Legs and Hips, pause at the back

2x:30 – Full stroke, return arms before knees bend

2x:30 – Speed up cadence for full stroke

2 sets:

200/150m holding 1:45-2:30 pace.

Rest 1:00 b/t

Metcon

Metcon (Time)

Row Conditioning

Every 4:00 for 5 sets

500/400m Row
Rest with remaining time in the interval.

Score is the slowest interval

This should be a fast pace aiming to finishin 1:30 -2:00

Mobility

1 set:

1:00 couch stretch each side

1:00 hamstring stretch each side

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