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CrossFit Pineville – CrossFit

Warm-up

2 sets

100m Run

:30 Hanging Knee Raise Hold

:30 Bottom Squat Hold (arms straight out)

then..

2 sets:

8 SA OH Reverse Lunge (8 per leg)

6 DB Kang Squats

4 DB Goblet Squat

2 ME Jump Squats

Weightlifting

5 sets:

6-8 Barbell Glute Bridge (shoulder elevated on a bench)

Rest 1:00

ME Unbroken Strict Pull-ups

Rest 1:00

Glute Bridge should be heavy. Start around 70% of 1RM DL

Band your pull-ups to get at least 5 unbroken reps without coming off the bar.

Barbell Bridges (5×6-8)

Strict Pull-Ups (Bar) (5xME)

Record biggest UB set

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

40 DU

20 Farmers Forward Lunges (50s/35s)(10 each leg)

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