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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness
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

051922

5/18/2022

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Picture
Today we'll do a metcon then choose between mobility or Functional Body Building.

A. Metcon (No Measure)
15 min AMRAP
P1
200m Run
P2
AMRAP
Movement

MOVEMENTS
- 1, 2, 3, 4, 5, 6, 7, 8.....
Butterfly Sit Ups, Hollow Rocks, Tuck Up
- Eye Level Swings (53/35)
- 5 Pull Ups, 10 Push Ups, 15 Air Squats
- 25' Quadruped crawl

B. Metcon (No Measure)
8 Rounds

0:20 - Max BB or DB Curls
0:10 - Rest
0:20 - Max Band Ext
0:10 - Rest

C1. Mobility
UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)

C2. Functional Bodybuilding
5 Rounds
A1: 5 Shoulder Press
A2: 8 BB Upright Rows

B1: 8 Left, RIght, Both DB Shoulder Presses
B2: 15 Leaning DB Lateral Raises (each arm)

C1: 15 Banded Straight Arm Pull Downs
C2: 8 DB Around the Worlds

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    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!

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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions