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CrossFit Pineville – CrossFit

Warm-up

2 sets:

10 Forward Lunges

10 Air Squats

:30 Bottom Squat Hold (arms straight out)

:30 Side Plank Each Side

then…

1 set:

3 Worlds Greatest Stretch Each Side

6 Front Foot Elevated Split Squats Each Side

6 Cossack Squats Each Side

6 Tempo Counter Balance Squats + 3 No Tempo

Weightlifting

Paused Front Squat (1 Paused Front Squat + 2 Front Squats)

E2MOM for 8 sets

3 second pause in bottom

Start around 70% of 1RM FS and build.

Last 3 sets should be at the same weight.

Metcon

Metcon (Time)

For time:

30 Dbl DB Thrusters (50s/35s)

30 Alt Farmers Reverse Lunges

20 Dbl DB Thrusters

20 Alt Farmers Reverse Lunges

10 Dbl DB Thrusters

10 Alt Farmers Reverse Lunges
10 min cap

DB weight should allow for all sets to be done in 1-2 sets

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