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Warm-up

3 sets
1:00 Bike
:30 Leg Swings Forward and Back Each Leg
20 Banded Good Morning
10 Goblet Squats

*:20 Pigeon, Samson and Bottom Squat Hold after each set

then…

Build to a single DL 10-20# heavier than what you will use for the metcon.

Metcon

Metcon
4 RFT
7 DL (315/225)
14 Wallballs (20/14)
21/17 Cal Bike

*15 min cap

Accessories

3 sets
10 Evil Wheels
:30 Side Plank Each Side

Michelle Shuck

Michelle 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