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Warm-up

3 sets
20 SU
100m jog
10 Cossack Squats
Rest :30

then..

DB C&J Progression

Metcon

Metcon (3 Rounds for time)
E5MOM for 3 sets
20/15 Cal Bike
60 DU
20 ALT DB Hang C&J (50/35)(Rx+ 70/50)

Accessories

E2MOM for 3 sets of each
Station 1: 60-90 sec Plank
Station 2: Barbell Bent Over Row x 8
Station 3: Plate Pinch Hold x 60 sec
Bent-Over Row (3×8)

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