SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

5/20/20 “Obsession”

Minimal Equipment: 5 Rounds FT10 Burpee Box Jump Overs 24/2015 KB Swings or DB Snatches20 Alternating Jumping Lunges No Equipment: 5 Rounds FT10 Burpees with high jump200m Run20 Alternating Jumping Lunges Core:40 Pike Compresses

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“Perfect” 5/19/20

Minimal Equipment: 12 min AMRAP1 Jump Squat1 Push Up2,2, 3,3, 4,4 etc No Equipment: 12 min AMRAP1 Jump Squat1 Push Up2,2, 3,3, 4,4 etc Core: Tabata Side Plank (alternate)

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5/18/20 “Better Days”

Minimal Equipment: For Time50 Deadlifts40 S2OH30 Front Squats20 Power Cleans10 Power Snatches *50 DU before each movement*use the same weight/implement throughout. If using one arm, split the reps evenly No Equipment: 50 Up Downs40 Push Ups60 Air Squats30 Burpees *50...

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5/16/20 “Out of Style”

Minimal Equipment: 2 Rounds800m Run5 Rounds10 Bent Over Rows15 Push Ups20 Squat Jumps 2 min rest after 5th round of squat jumps before going on run #2 No Equipment: 2 Rounds800m Run5 Rounds10 Bent Over Rows15 Push Ups20 Squat Jumps 2 min rest after 5th round of squat...

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5/15/20 “We All Get Lonely”

Minimal Equipment: 3 Rounds50/35 Calories*25 Burpees *50/35 cals on any machine or 400m run No Equipment: 3 Rounds400m run25 Burpees Core: 40 Seated Single Leg Raises

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5/14/20 “Infinitely Ordinary”

Minimal Equipment:14 min AMRAP10 Front Rack Reverse Lunges5 Touch and Go Squat Cleans*50 DU *implement/weight is up to you, make it challenging but stay unbroken No Equipment: 14 min AMRAP10 Hands overhead Reverse Lunges10 Squat + Jump Tucks50 Alternating Running...

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5/13/20 “This Life I Have”

Minimal Equipment: 20 min EMOM1: 6 Seated Strict Press2: 15 V Ups3: 20 DB/KB Snatches4: 15 Plank Up Downs* *start with plank on forearms, get to your hands and back down to forearms = 1 rep No Equipment:1: 10 Pike Push Ups2: 15 V Ups3: 20 Mountain Climbers4: 15 Plank...

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5/12/20 “Four”

Minimal Equipment: E2MOMx 7 Rounds8 Hang Snatch8 OHS8 DeadliftsAMRAP Box Jumps *choose a weight that you can hang onto consistently. If using one arm, do 4 reps of each movement with each arm No Equipment: E2MOM x 7 Rounds12 Up Downs12 Air Squats12 Alternating Toe...

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5/11/20 “Freaking Out”

Minimal Equipment: 3 Rounds FT12 Clean and Jerks*12 Facing Burpees *DB/KB/DBs/KBs/BB. Pick a moderate weight to move quickly No Equipment: 3 Rounds FT6 Burpees20 Push Ups6 Burpees20 Jump Tucks Core: Tabata Plank

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