CrossFit EX
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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness
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

022422

2/23/2022

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Picture
A. Metcon (No Measure)
3 Rounds

(1:00 work / 0:15 rest)
- Bike (7RPE)
- MB Skiers
- Farmers Carry (53/35)
- Front Rack Hold (185/125)
- Plate Sled Push (45/35)

B. Metcon (No Measure)
3 Rounds
10 Knee Over Toes Split Squat (each leg)
10 Seated DB RDLs or BB Good morning

3 Rounds
12 Assisted Peterson Step Up
0:30 Wtd Hanging Hip Tuck (every 0:10 pulses)

3 Rounds
3 Monster Walks Around the World
6 Cossack Squats (each side)

OR

HS Walk EMOM
5 Rounds
1 min - scorpion kicks
1 min - wall leg shuffles
1 min - Quality Attempts
*Can also scale for beginners 

OR

Kipping EMOM
5 Rounds
1 min - Hollow / Arch
1 min - Beat Kip
1 min - Quality Attempts 

OR

Pistol EMOM
5 Rounds
1 min - Dual leg narrow squat
1 min - elevated heel w/ counter weight
1 min - Quality Attempts
*Can also scale for beginners
​

C. Mobility
*Coach led

UPPER BODY
- Chest opener (30 sec each side)
- Roll the Lats (30 sec each side)
- Banded lat stretch (30 sec each side)
- Puppy Pose on bench or box (1 min)
- PVC pipe external rotation (1 min)
- Scap Bridge (2 x 20 sec)

LOWER BODY
- Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch)
- Couch stretch (45 sec each side)
- Straddle stretch (1 min)
- Frog Stretch (1 min)
- Pigeon Pose (30 sec each side)
Bullet Proof Knees
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    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!

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CrossFit EX Website and Content Copyright © 2019
  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions