SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

6/29/20 “Moon”

Minimal Equipment:21 15 9SDLHPGoblet SquatsBurpees No Equipment:40-30-20Air SquatsBurpees*200m run after each round Core: Tabata Superman

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6/27/20 Jenny

Minimal Equipment:20 min AMRAP20 OHS 45/3520 Back Squats 45/35400m Run No Equipment: 20 min20 Object Front Rack Squats20 Air Squats400m run

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6/26/20 “Jimmy Rover”

Minimal Equipment:12 min AMRAP5 Pull Ups50 DU100m Object Carry*carry object in bear hug No Equipment:12 min AMRAP5 Table Pull Ups30 Mountain Climbers100m Object Carry*carry object in bear hug Core: 50 Alternating single leg raises

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6/25/20 “Save”

Minimal Equipment: 5 Rounds20 DB/KB Deadlifts20 DB/KB Rows*every drop = 5 Push Ups No Equipment: 5 Rounds20 Tuck Jumps50ft Death March Core:50 Alternating Single Leg Crunches

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6/24/20 “Suzie”

Minimal Equipment:15 min AMRAP20 S Cleans800m Run40 Box Step OversAMRAP Power Cleans No Equipment: 15 min AMRAP30 Burpees1200m Run50 Back+Front LungeAMRAP Burpee Step Ups Core: 3x30 Sec Copenhagen plank holds each side

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6/23/20 “Eyes”

Minimal Equipment:For Time100 DB Snatches*EMOM, start with 6 SA Thrusters No Equipment: For Time100 Object SDLHP*EMOM, Start with 6 object squats Core: Tabata Plank Up Downs

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6/22/20 “Elephant”

Minimal Equipment8 min AMRAP8 S2OH8 Sit Ups3 min rest8 min AMRAP8 Push Ups30 second Wall Sit No Equipment:8 min AMRAP8 Push Ups8 Sit Ups3 min rest8 min AMRAP8 Push Ups30 second Wall Sit Core: 50 Superman

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6/19/20 “Under Wraps”

Minimal Equipment:For Time50 Air Squats40 Back Rack Squats30 Front Rack Squats20 OHS10 Thrusters*Choose weights/implements**Target 1-3 sets for each movement No Equipment: 200 Air Squats FT*EMOM 10 Sit Ups Core: Tabata Hollow Rock

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6/18/20 “Acid”

Minimal Equipment: 4 Rounds3 min AMRAP50 DU12 Hang Snatches50 DUAMRAP Push Ups1 min Rest No Equipment:4 Rounds3 min AMRAP50 Jumping Jacks12 Up Downs50 Lateral HopsAMRAP Push Ups1 min Rest Core: 30 Side Plank Extensions Each side

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