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Warm-up

2 sets
:20 Build up to a sprint on a bike
10 Squat Jumps
10 Beat Swings
:20 Hollow Hold
Rest as needed

then…

2 sets
5 SA KB RDL each side
:20 Glute Bridge Hold
5 Bird Dogs each side

Metcon

Metcon (6 Rounds for time)
Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
7 DL (50% of 1RM)

Rest 1:00

Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
5 DL (60%)

Rest 1:00

Every 3:00 for 2 sets
20/15 Cal Bike
15 T2B
3 DL (70%)
Put weight in notes.

Accessories

3 sets
60-90 second Farmers Hold AHAP

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