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Warm-up

Banded Shoulder Warm-up
2 sets
5 Pass Throughs
5 Pull Aparts
5 Sword Pulls (each side)
5 Press (each side)

then…

:30 Push-up Plank
5 Barbell Muscle Clean
5 Strict Press
:30 Push-up Plank
*Rest and repeat with a little weight added to the bar

Push Press Technique

Weightlifting

Push Press (1×1)
*Spend 10 min working to a heavy single.

Right into….

Push Jerk (1×1)
*Spend 8 min building to a heavy single.

Metcon

Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
8 Burpee Box Jump Over (24/20)
8 Hang Power Snatch (95/65)
8 Thrusters (95/65)

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