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
Find 3RM(Pausing 5 sec in bottom and 12sec at top)
Then 90% for 2×3 all paused
Metcon (Rounds and Reps)
10 Min AMRAP
6 Hang Power Cleans (135/95) 10 KBS
4 Strict Toe to Bars 8 Hanging Knee Raises
8 (Each Side) Russian Twists (35 plate/25 plate)(15/10)
*One partner holding a plank at all time.
Metcon (AMRAP - Reps)
8 Min AMRAP
P1 - Farmers Carry to Wall and back (70kb/53kb) (26/19)
P2 - Max Turkish Get Up (15/10) (5/2.5)
Red = Scaled
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!