Skip to main content

CrossFit Pineville – CrossFit

Warm-up

2:00 jog around gym

1 set:

:30 Spider Stretch Each Side

:30 Wrist Stretch

: 30 Pigeon Stretch Each Side

10 Kang Squats

1 set

5 Hang Muscle Clean

5 Tall Power Clean

5 Hang Power Clean

5 Hang Squat Clean

3 sets:

1 Clean Pull

1 Hang Power Clean

1 Hang Squat Clean

*start with a naked bar and build to first working set.

Weightlifting

Hang Clean (1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean)

E3MOM for 6 sets

Build to a heavy complex through the 6 sets, but leave about 10-20 pounds in the tank.

Don’t go to a max.

Metcon

Metcon (12 Rounds for reps)

12 min ALT EMOM

Min 1: 30 sec ME Burpee to 45# Plate

Min 2: 1-3 Wall Walks

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