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Warm-up

4 sets
5 Stroke Row Sprint
3 Inch Worms
3-5 Strict Ring Pull-ups/Ring Rows

Low Ring MU Progressions

Weightlifting

Dumbbell Z-Press (5×6-10)
*Two DB’s build to heavy set in rep range

Metcon

Metcon (5 Rounds for reps)
5 sets
On a 1:00 clock
10/7 Cal Row
ME C2B (Rx+ Ring MU)
Rest 1:00

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