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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

040121

4/1/2021

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A. Metcon (No Measure)
3 Rounds
4-8-12
Dips
Strict Pull Ups / Ring Rows x 2

3 Supersets
12 Dumbbell / Barbell Bench Presses (moderate weight or 60%)
12 T Bar Rows (moderate weight) (neutral grip)

4 Supersets
15 Push ups
15  wide grip inverted rows

OR

25 min AMRAP
Max Cal Row

(Every 5 mins)
5 Wall Walks
10 DB Strict Press
15 GHD Sit Ups
20 Wtd Jumping Jacks (2.5)

B. Mobility
Upper Body
Wrist stretches (2 mins)
Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest)
Shoulder Opener from the ground (1 min each side)
Foam Roll Lats (1 min each side)
PVC Pipe External rotation drill (1 min each side)
Scap Angel (1 min each side)

Lower Body
Hamstring Roll (1 min each side)
Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec)
Butterfly stretch (1 min)
Couch stretch (1 min each side)
Pigeon Pose (1 min each side)

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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
    • Running Plan
  • Schedule
  • Community Stuff
  • Contact Us
  • Private Policy
  • Terms and Conditions