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Warm-up

3 sets
:30 High Knees
:30 Dead Hang from Bar
:30 Side Plank each Side
10 Sumo Squats

then…

Pull-up Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
400 meter Run
60 Thrusters (45/35)
60 Pull-Ups
400 meter Run
30 Thrusters (115/105)
30 Chest to Bar Pull-Ups
400 meter Run
15 Thrusters (165/125)
15 Bar Muscle Ups
400 meter Run

*Every 100m of the run is a rep

Accessories

*Accumulate 5 min of a heavy Dball hold

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

10000 Pineville
Matthews Rd.
Pineville, NC 28134

(704) 889-0190
crossfitpineville@gmail.com