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
8AM INTRO & OLY
9AM ADVANCED & ENDURANCE
Metcon (3 Rounds for reps)
*3 Partner WOD
18 Min AMRAP
P1 - 100m farmer carry (88/70) (70/53)
P2 - AMRAP
1 Rope Climb (2 Butt to Standing)
3 D-Ball Over Shoulder (150/100) (1- One D-Ball OS, 2- 10 Med Ball OS)
5 Bench Press @ 75% of 1RM (Go lighter)
P3 - Max DU (3 singles = 1 DU)
*We will score each "station's" total reps separately. Partners rotate when P1 is finished.
10AM COMMUNITY WOD
40 DU (1- 20 DU, 2- 15 DU Attempts, 3- 120 Singles)
30 Hang Power Snatches (95/65) (1- 10 Snatches Per, 2- 75/55, 3- KB SDLHP)
20 Incline Reverse SU (1- 20 Hanging Knee Raises per person)
10 Burpees (pray)
600m (Church R & S. Cobb) Farmers Carry (88/70) *switch at any time
(1- 400m, 2- Lighter weight)
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!