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Warm-up

2 sets
:20 Bar Hang into 5-10 Beat Swings
3 Inchworm with Push-up into :20 Push-up Plank

then…

2 sets
5 HS Kick-ups with Shoulder Shrug
10 Naked Bar Thrusters

Weightlifting

Shoulder Press (4×4-5)
Take 12 min to complete @ 70-75% of 1RM
@12 min mark complete
Max reps Z-press @ 50% of 1RM

Z-Press (1xME)
@50% of 1RM Shoulder Press

Metcon

Metcon (5 Rounds for calories)
5 sets
On a 2:30 clock
25 Abmat Sit-ups
10 Burpee C2B (Rx+ Bar MU)
ME Cal Bike in remaining time
Rest 1:30 b/t set

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

400 N. Polk Street, Unit A
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com