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CrossFit Pineville – CrossFit

Warm-up

3 sets:

7 step-back lunges/leg

7 single-leg KB deadlifts/leg

:30 plank hold

1 set:

10 good mornings

10 deadlifts

10 Kang squats

– Use an empty barbell.

5 sets:

3 deadlifts

– Build in load to your first working set.

– Rest 1:00-1:30 between sets.

Weightlifting

Deadlift (5×3)

15 min to complete

Increase loading across as many sets as possible.

These should be touch-and-go reps.

Begin the first set around 70-75% of your 1-rep max deadlift.

Metcon

Metcon (Time)

6 RFT

9 DL (225/155)

100m Farmers Carry (50/35)
12 min cap

DL load should be moderate to light.

Jog on farmers carry if you can

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