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Warm-up

1:00 Wall Hinge Stretch
1:00 Wrist Stretch
1:00 Bottom Squat Hold

then..

2 rounds
:20 Push-up Plank Hold + 5 Push-ups
10 Cossack Squats
5 Headcutters

Weightlifting

Shoulder Press (1×1)
*10 min to build to a heavy single for the day.
*This does not need to be a max effort. Just something that feels heavy.
Shoulder Press (5×3)
*15 min to complete 5 sets of 3 at 70-75% of today’s heavy.

Metcon

Metcon (Time)
4 RFT
20 Back Squat (40% of 1RM)
100′ Dball bear hug carry (100/80)(Rx+ 150/100)
*10 min cap

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