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

031122

3/10/2022

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Picture
A. MetCon (Time)
21 pull-ups (jumping pull ups)
42 double-unders  (single unders)
21 thrusters (95/65)  (65/45)
18 chest-to-bar pull-ups  (chin over the bar pull ups)
36 double-unders  (single unders)
18 thrusters (115/75)  (85/55)
15 bar muscle-ups  (chest to bars)
30 double-unders  (single unders)
15 thrusters (135/85)  (105/65)

Time cap: 12 minutes

B. Functional Bodybuilding
4 Rounds
8 DB Shoulder Press w/ Alternating Isometric Hold
12 Banded face pulls

3 Rounds
8 - 10 DB Upright Rows @ 30X1 (finish w/ hands wider than the shoulders)
20 DB Lateral Overload Raises (the weight should be so heavy that will full effort you can only raise your arms about 45 degrees.

4 Rounds
15 DB Hammer Curls
20 Band Pull Downs
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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