SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

4/1/20 “Buckle Up”

Minimal Equipment:0-10 minSquat for weight or reps@ 10 minutes5 rounds1 min Burpees1 min rest1 min high knees1 min rest No Equipment: 0-10 minutes2-5 'Squat Therapy' holds@ 10 minutes5 rounds1 min Burpees1 min rest1 min high knees1 min rest SM Challenge:1 min...

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3/31/20 “Quick Escape”

Minimal Equipment: 10 Rounds12 Single Arm DB/KB Deadlift9 Single Arm DB/KB Hang Clean6 Single Arm DB/KB Push Jerk*R1 - Right arm, R2 - Left arm, etc No Equipment: 10 Rounds12 object deadlifts9 Object bent over pulls/rows6 Push ups SM Challenge: 1 min Jumping...

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3/30/20 “Who Ever Said”

Minimal Equipment:1-10 DB/KB Squats1-10 DB/KB Facing Burpees5-10...-45-50 DUThen50-40-30-20-10 DU**Descending DU sets UB No Equipment: 1-10 Object Squats1-10 Burpees5-10-...-45-50 Jumping JacksThen150 Lateral Hops SM Challenge: 1 min L-Sit

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3/28/20 “Like a River Runs”

Minimal Equipment:30 Min Cardio*Every 2 minutes increase rate or damper No Equipment: 30 min run - try to increase pace throughout SM Challenge: 1 min plank while describing the plot of your favorite movie

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3/27/20 “SM Open Quarantine Edition 1”

RX+: 300 Air Squats For Time**EMOM, start with 10 Push Ups**With 20/14 Vest RX:300 Air Squats For Time**EMOM, start with 10 Push Ups Scaled:300 Air Squats For Time**EMOM, start with push upsCan do less than 10, or push ups from knees

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3/26/20 “Wake”

Minimal Equipment: 3 Rounds800m Run30 Pull Ups No Equipment: 3 Rounds800m Run30 Table Pull Ups SM Challenge: 1 min AMRAP Odd Object Deadlift

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3/25/20 “I Wanna Get Better”

Minimal Equipment: 4 Rounds1000m Bike erg (500m ski/row)20 DB/KB Hang SnatchThen 4 min Max HS walk or wall walks No Equipment: 4 Rounds200m run20 air squats AFAP20 toe touch stand up jumps30 second hold - objectThen 4 min Max HS walk or wall walks SM Challenge: Most...

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3/24/20 “Rollercoaster”

Minimal Equipment: 4 min AMRAP25 Weighted Lunges25 sit upsMax Single DB/KB Clean and Jerks2 min rest5 min AMRAP35/35Max Single DB/KB Clean and Jerks6 min AMRAP45/45Max Single DB/KB Clean and Jerks No Equipment:4 min AMRAP35 Lunges35 sit upsMax Jumping Jacks2 min rest5...

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3/23/20 “Wild Heart”

Minimal Equipment:5 Rounds400m Run30 Single Arm DB/KB Thrusters3 min rest between rounds No Equipment: 5 Rounds400m run50 Jump Squats3 min rest between rounds SM Challenge: 20 Burpees AFAP

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