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Warm-up

Tabata Air Squats for 4 sets

then…

:30 Samson Stretch Each Side

then…

Tabata Drag Rope SU for 4 sets

then…

1:00 Wall Hinge Stretch

Pull-up Progressions

Metcon

Metcon (3 Rounds for time)
Every 9 min for 3 sets
200m Run
40 ALT Pistols

*Gymnastics*
200m Run

*Gymnastics
Set 1 – 55 Jumping Pull-ups (Rx+ Pull-Ups)
Set 2 – 35 Pull-ups (Rx+ C2B)
Set 3 – 15 C2B (Rx+ Ring MU)

Accessories

3 sets
15 Heal Elevated Narrow Goblet Squats
Right Into..
60 sec Wall Sit

Michelle Shuck

Michelle 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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com