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

030322

3/2/2022

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Picture
Warm-up
-Hollow arch work
- Beat kips
- Big Kips
- Tri Pod Position
- Narrow Squat

A. Metcon (No Measure)
12 min AMRAP

SKILL COMBO 1
(0:10 rest)
SKILL COMBO 2
(0:10 rest)
Run Backwards to the wall and back

SKILL COMBOS
A)
2 Kip Swings
1 Kipping Movement (Kip Swing, PU, C2B, T2B, MU)

B)
2 Handstand Push Ups OR Piking HSPU
6 HS Walk steps OR 0:10 HS Hold

C)
2 Cyclist Squats
1 Pistol (Right Leg)
2 Cyclist Squats
1 Pistol (Left Leg)

D)
5 x single + single + double under

E)
2 Snatch Grip Push Press
1 OHS w/ 0:03 in bottom

B. Bullet Proof Knees
4 Rounds
10 KOT Lunges (each side)
10 Partner Nordic Curls
20 Banded Glute Bridges

C. Bullet Proof Shoulder
3 Rounds
10 Scap Ring Rows
10 Bulgarian Rows
0:15 in Y
0:15 in T
0:15 in W

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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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  • Home
    • About
  • Membership Options
  • Get Started
  • W.O.D.
  • Programs
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions