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)
12 Mins to work on one of the three rope climb techniques.
Legless (all upper body strength)
Russian Wrap (average to above average upper body strength)
Spanish Wrap (minimal upperbody strength)
* If your comfortable with all three then go death by rope climb. Min 1 perform 1 climb. Min 2 perform 2 climb. Min 3 perform 3 climb. Perform this sequence until failure.
Metcon (4 Rounds for reps)
(In 4 mins)
Max Straight Leg SU (25/15)
(In 4 mins)
Max Straight Leg SU (15/10)
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!