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

051122

5/10/2022

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Picture
A. MetCon (Time)
"Grace"
30 Clean and Jerks (135/95)

SCALES
CLEAN & JERK
- Scale wt
- 50 DB Hang Clean & Jerks

(Directly into)

B. Metcon (Time)
3 Rounds
400m Run
20 Alternating DB Snatches (50/35)
10 Burpee Box Jump overs (24/20)

SCALES
400M RUN
- 1 min down and run back
- 500m Row

20 ALT DB SNATCHES
- Scale wt

BURPEE BOX JUMP OVERS
- Burpees over the plates
- Burpees over the Bar
- Burpees

C. Core
4 Rounds
A1:12 GHD Back Extensions @ 30X1 *add wt as necessary
A2: 0:30 Banded Flutter Kicks

3 Rounds
B1: 15 Pallof Presses (each side)
B2: 20 T-Rotations

3 Rounds
C1: 30 Knees to Elbow on DBs
C2: 12 Hanging Knee Raise w/ DB
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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