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 Advanced WOD
10 min AMRAP
5 S2OH (115/75)
15 Box Jumps
(3 Min Rest)
10 min AMRAP
15 Power Snatch (75/55)
9am Oly Class / Barbell Club & CrossFit Intro Class
10 am Advanced WOD
Together partners complete 100 Ab Mat Med Ball SU (20/14).
Partner 1 performs 50 KB swings while Partner 2 holds a Handstand (Scaled: Push Up Position Planks). Switch. If handstand is broken, perform 5 burpees each before continuing.
Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing.
Partner 1 performs 50 Hollow Rocks while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing.
Partner 1 performs a 200m run w/ med ball, while Partner 2 holds a plank. Then swap for 2 runs each. If plank is broken, perform 5 burpees each when runner gets back before continuing.
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!