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
CFEX Repin at the C2: Centersville Comp
Tabata Total Bench Press @ 50% of her 1RM
20 sec max bench press / 10 sec rest
*Score = total reps
Choose your own wt
Metcon (5 Rounds for reps)
0 - 2:15
10 Burpees / Max Pull Ups (10 Burpees / Max Jumping PU)
3 - 5:15
10 Pull Ups / Max S2OH @ 60% of Strict Press 1RM (20 Jumping Pull Ups / Max S2OH 65/45)
6 - 8:15
10 S2OH / Max Med Ball SU /w ab mat (10 S2OH / Max SU)
9 - 12:15
20 Med Ball SU / Max Hanging High Pull (20 SU / Max Hanging High Pull 65/45)
13 - 15:15
10 Hanging High Pull / Max Burpees (10 Hanging High Pull / Max Burpees)
* Score all max reps.
** 2 mins and 15 secs of work and 45 sec of rest.
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!