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
Hang Power Snatch
Find 5RM w/ 4 sec eccentric
Metcon (Rounds and Reps)
15 Min AMRAP
*3 Partner WOD
P1 & P2 -
10 Power Snatches (115/80) (1- 3 per person, 2- scale weight, 3- 10 KB SDLHP per person)
20 Box Jumps (30/24) (1- 5 per person, 2- 24/20, 3- step ups)
30 Incline inverted sit ups (1- 10 per person, 2- 25 Inverted crunches from ground, 3- 20 Tuck Ups)
P3 - Row 500m (350m)
*Partners will rotate when ever the rower completes 500 meters.
** Score the rounds and reps, but put the meters in the comments.
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!