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 (AMRAP - Reps)
15 Min EMOM
Rnd 1- 20 Russian KBS (70/53) (Rx+ 88/70) (Scaled 35/26)
Rnd 2- 20 GHD SU (Rx+ 14/10) (Scaled 25 Med Ball SU)
Rnd 3- Max Shuffle Shuttle Sprints / Back Peddles
Metcon (No Measure)
5 Strict Toe 2 Bar (3011 Tempo)(Scaled 10 sec knee hang)
30 sec Chinese Plank (30 sec plank)
16 Pallof Press (8 each side)
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!