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CrossFit Pineville – CrossFit

Warm-up

1 set:

:20 High Knees

10 Alt World’s Greatest Stretch

:20 Jump Squats

10 Naked Bar DL

1 set:

20 High Knees AFAP

:30 Wrist Stretch

10 Naked Bar FS

10 Push-ups

1 set:

10 BW Good Morning + Vertical Jump

5 Naked Bar Hang Squat Clean

5 Ring Dip Negatives

2 sets

5 Squat Clean

5 Strict Ring Dip or Scale

Metcon

Strict Elizabeth (Time)

21-15-9

Squat Cleans (135/95)

Strict Ring Dips
10 min cap

Find a weight you can do at least 5 or more unbroken squat cleans.

Ring Dips mods: lower reps, banded, foot assisted dips, push-ups

Weightlifting

Shoulder Press (10,8,8,6,6)

E3MOM for 5 sets

This is a deload for the shoulder press.

Use weight that lets you have solid technique through all reps.

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