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Warm-up

3 sets

:30 SU

10 Ring Rows

10 Beat Swings

:20 Spider Stretch Each Side

then…

Pull-up Progressions

Metcon

9 min EMOM

Station 1: 20/15 Calorie Row
Station 2: 15 Pull Ups
Station 3: 50 Double Unders

Rest 1:00 then….

Metcon

2 RFT

20/15 Cal Row

15 Pull-ups

50 DU

Weightlifting

3 sets

8-10 DB Bench Press

Right into…

ME UB Push-ups

Rest as needed

Dumbbell Bench Press – 3×8-10

Push-ups – 3xME
*Score biggest UB set

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