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Warm-up

3 Rounds
1:00 Row
10 SL KB RDL each leg
3 Glute Bridge Walkout
:30 Front Rack Bottom Squat Hold with naked bar

then…

Build to 80-83% 1RM DL

Weightlifting

Deadlift (8×3)
E2MOM for 8 sets at 80-83%

Metcon

Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50 DU
10 Front Rack Lunge (135/95)(5 each leg)
10 Dball Over the Shoulder (100/80)

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