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
Find Back Squat 1RM
Metcon (Rounds and Reps)
5 Min AMRAP
4 Front Rack Lunges (95/65) (1- Increase by 2's, 2- (65/45), 3- Hold Plate (25/15) or no weight)
4 SDLHP (1- Increase by 2's, 2- (65/45), 3- KBSDLHP)
8 Front Rack Lunges (95/65)
12 Front Rack Lunges (95/65)
Add 4 Repetitions per round.
2 Min Rest
5 Min AMRAP
(Pick where you left off )
Power Cleans (1- Increase by 2's, 2- (65/45), 3- Russian KBS)
Thrusters (1- Increase by 2's, 2- (65/45), 3- DB Thrusters)
Rope Climb Tech
(Where ever your skill level we will take time to progress)
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!