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
8 x 3, Find a Heavy Load
Metcon (3 Rounds for reps)
(0:00 - 3:00) - Max Front Squats
L1 = Goblet (35/26)
L2 = 95/65
L3 = 135/95
*Everytime the bar drops complete 15 wall ball tosses
(3:00 - 6:00) - Max Double Unders / Single Unders
*Everytime you miss one complete one inch worm
(6:00 - 9:00) - Max American KBS
L1 = 35/26
L2 = 53/35
L3 = 70/53
*Everytime the KB drops perform 10 Air Squats
***Each movement will be scored individually.
Metcon (No Measure)
1 Min Plank
30 Arch Hold (Superman)
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!