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
1RM with a 3 sec pause
Then 85% for 2×3
Then 80% for AMRAP
10-8-6-4-2 (1/ 5-4-3-2-1, 2/ Piked HSPU or HS Hold 20 sec, 3/ DB Press)
2-4-6-8-10 (1/ 5-4-3-2-1, 2/ Pull Ups or Flex Armed Hang 20 sec, 3/ Jumping PU x 2)
Chest 2 Bar PU
*20 DU (40 singles)
25 Deficit Push Ups (45/25) (1/ 15, 2/ 25 Push Ups, 3/ 25 Push Ups from bench or bar)
25 Knee 2 Elbow (1/ 15 K2E, 2/ 35 Reverse Crunch with hands anchored)
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!