Skip to main content

Warm-up

3 sets
10 Banded Pass Throughs
10 Ring Rows
:20 sec Push-up Plank Hold or HS Hold

then…

Cluster Technique

Accessories

12 min ALT EMOM
Station 1: 1 Wall Walk + 10-20 Shoulder Taps
Station 2: 6-8 Strict Pull-ups or Weighted Pull-ups
Station 3: :30-:45 Double KB OH Hold

Weighted Pull-ups (4×6-8)

Metcon

Metcon (Time)
5 RFT
10 Cal Bike
Rest 1:00
5 Thrusters (135/95)
Rest 1:00
*Score is total time including Rest
*Both of these movements should be at sprint pace. You should be able to perform the 5 thrusters UB

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