workout of the day
HOW TO APPROACH THE WORKOUT
Traditional CrossFit Movements and variety.
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red
Metcon (No Measure)
Recovery WOD: 30 min
Complete 3 rounds of 2 minute intervals of each movement in the order of:
1) Monostructural:Rowing, Jump Rope (Singles or DUs) *Find Unbroken total
2) Mobility: Banded Stretches, Box Stretches, Pigeon/Couch Stretches
3) Weightlifting: Suitcase Carry (1 Min each side)
4) Mobility: Foam Roller Work
5) Gymnastics: GHD SU, Skin the Cat, Evil Wheels, Handstand Holds
You can choose any movement from each category. Mix it up. Work for 2 minutes for each movement then rotate.
REMEMBER: 6:30pm yoga!!
Welcome to CFEX
CrossFit EX is located in the in the heart of Smyrna, Georgia just north of the intersection of Church Rd and South Cobb Dr. We welcome all levels of fitness and our classes are scalable to your abilities. We go hard in the workouts and have fun at the same time. If you're looking to get in shape, stay in shape, increase your level of fitness, or make the CrossFit Games sign up and join our community!