 A. Metcon (Time)
6 Rounds (5:00) 10 Alternating Single DB Power CJ 400m Run 20 Wtd Russian Twists 20 Sec hollow Hold B. Metcon (Time) 3 Rounds max hollow hold C. CFEX Challenge 30 mins of running
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 A. Metcon (Reps)
8 Rounds MB Reverse Lunges w/ Hip Tuck (Alt Leg each round) 0:20 sec work 0:10 rest 8 Rounds Burpees over MB 0:20 sec work 0:10 rest 8 Rounds Russian KB 0:20 sec work 0:10 rest B. Metcon (Rounds and Reps) 12 min AMRAP 8 MB Squat Jacks 16 Single Arm DB S2OH 24 DU C. Core "Durante Core" 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest WHAT ARE YOU WATCHING DURING THIS TIME?A. Push-ups (Max reps)
then... 3 Rounds 75% of max reps B. Metcon (Rounds and Reps) 20 min AMRAP 400m Run or 1:15 in one direction & come back. 5 Walkouts + 3 Push Ups 10 Goblet Squats 15 Tuck Jumps 20 MB SU C. Core 30-20-10 Mountain Climbers Reverse Crunches Sit Ups  Here's the link to our online classes!
A. Metcon (Time) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Single Arm Power Cleans C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Singe Arm Dumbbell Thrusters On all dumbbell movements, alternate hands every 5 repetitions. (Med Ball Version) With a running clock A. On the 0:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Ground-to-Overhead B. On the 7:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Step-Ups C. On the 14:00… 3 Rounds: 20 Jumping Lunges 20 Odd-Object Thrusters B. Gymnastics Accumulate 2 min in a tuck or L hold *Every time you break complete 10 air squats  A. Single Arm Dumbell Press (Max Reps)
Start with your dominant hand and perform as many as you can with the DB that you have. Once you finish complete the same reps with the nondominat hand (even if it takes multiple sets). (Then...) 3 more rounds at those reps B. Metcon (Time) "Gravity" 5 Rounds For Time: 80 Double-Unders or 60 Dot Hops 40 Sit-Ups 20 Pushups 10 Reverse Burpees (Use wt to scale) C. CFEX Challenge 3 Rounds Max Plank Hold w/ 30 rest in between rounds  Get ready for Monday nights w/ Rudy fro PJ time yoga to help you get mobile and ready for sleep during the quarantine!
Zoom Links Morning (7:30am) Noon Evening (5:30pm) A. Metcon (Rounds and Reps) Ascending Ladder for 15:00: 3, 6, 9, 12, 15...... KB or DB Squats Russian Swings KB DL (MB Version): Ascending Ladder for 15:00: 3, 6, 9, 12, 15...... MB Squats MB Power Cleans MB Froggers B. Core 30-25-20-15-10-5 MB Sit Ups High Knees C. CFEX Challenge At some point in the day take 30 mins for a run. Ideas - 30 run (5k), Interval running for 30 mins, run stairs, mix it up any way you can :-)  A. Metcon (Rounds and Reps)
25 min AMRAP 5 MB Squats + 5 SA Devil Presses + 400m Run 10 MB Squats + 10 SA Devil Presses + 400m Run 15 MB Squats + 15 SA Devil Presses + 400m Run Continue to add (5) MB squats & 5 SA Devil Presses per round B. Core Coach's choice! C. CFEX Challenge Do something that you;ve never done outside before! |
Welcome to CFEXCrossFit 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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