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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

043022

4/29/2022

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Picture
8AM - Open GYM & Intro

​9AM - Advanced WOD


A. Bench Press
10-8-6-4-2

B. Metcon (Time)

800m Run
10 Muscle Ups or Burpee Chest to Bars
20 Handstand Push Ups
30 Single Arm Devil Press (50/35)
800m Run

C. Core
4 Rounds
10 GHD situps to parallel (+1 sec pause at parallel position)
30 Flutter Kicks (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank hold

10AM - Community WOD

A. Metcon (Reps)
6 Rounds
(0:50 work / 0:10 transition)
- Power Cleans (155/105)
- 200m Run
- Rnd 1 & 4 - Back Squat (185/125)
  Rnd 2 & 5 - Wall Balls (20/14)
  Rnd 3 & 6 - Push Press (155/105)
- REST

B. Metcon (Rounds)
15 min AMRAP
* Partner WOD

P1 - 9/6 Cal Bike or 12/9 Cal Row
P2 - MB Sit Ups (25/20)

 
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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