SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

6/1/20 “Unstable”

Minimal Equipment: 4 Rounds FT10 Snatches*15 Burpees20/15 Cals** * if using one arm, double the reps. Moderate weight**200m Run sub No Equipment: 4 Rounds FT10 Burpees200m Run10 Up Downs200m Run Core: 40 Alt Arm/Leg V Ups

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5/30/20 “Your House”

Minimal Equipment: For Time100 Hang Clean Thrusters*EMOM, 10 Mountain Climbers No Equipment:For Time100 Up Down + Jump Tuck*EMOM, 10 Mountain Climbers

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5/29/20 “Sure and Certain”

Minimal Equipment: For Time50 Facing Burpees50 Sit Ups5 min rest5 Rounds10 Facing Burpees10 Sit Ups No EquipmeFor Time50 Burpees50 Sit Ups5 min rest5 Rounds10 Burpees10 Sit Ups

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5/28/20 “Big Casino”

Minimal Equipment: 21 15 9Squat CleansDips9 15 21Alternating Lunges100 ft Object Carry No Equipment: 21 15 9Squat JumpsDips9 15 21Alternating Lunges100ft Object Carry Core: 40 Deadbug

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5/27/20 “Hear You Me”

Minimal Equipment: For Time20 Russian KB/DB Swings20 S2OH 40 Deadlifts20 S2OH20 Russian KB/DB Swings No Equipment:For Time20 Broad Jumps20 HRPU40 Object Deadlifts20 HRPU20 Broad Jumps Core:Tabata Plank

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5/26/20 “The Middle”

Minimal Equipment: 10 Minutes Light Cardio15 min EMOM1 - 15/12 Cal2 - 30 DU + 7 V Ups3 - 12 DB/KB Snatches 50/3510 Minutes Light Cardio No Equipment: 10 Minutes Light Cardio15 min EMOM1 - 6x10m Shuttle Sprint2 - 30 Jumping Jacks + 7 V Ups3 - 12 Up Downs10 Minutes...

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5/25/20 Murph

All gave some. Some gave all. For Time:1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run*If you have a vest, wear it**Can break up movements***Pull Up Subs: Bent over row, Band pull downs, Bodyweight row, ask a Coach for more!

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5/22/20 “Lose Control”

Minimal Equipment:Lose Control800m RunThen5 Rounds12 DB/KB Hang Snatches20 Sit UpsThen400m Run No Equipment: 800m RunThen5 Rounds20 Sit Ups30 Second Heavy Object CarryThen400m Run

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5/21/20 “Almost Over”

Minimal Equipment: 16 min EMOM1 - 20/14 Calories*2 - Clean and Jerks** *Can also run moderately hard for 40-50 seconds**Either increase reps or weight every round No Equipment:16 min EMOM1 - 100m Run Hard2 - 6 Broad Jumps Core: 40 Hollow Rocks

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