SOUTH MOUNTAIN CROSSFIT

THIS PLACE WILL CHANGE YOUR LIFE

6/16/20 “Hocus Pocus”

Minimal Equipment: 40 Weighted LungesThen4 Rounds15 Bar Facing Burpees200m RunThen40 Weighted Lunges No Equipment: 40 LungesThen4 Founds15 Burpees200m RunThen40 Lunges Core: 50 Mountain Climbers

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6/15/20 “Black Moon”

Minimal Equipment: 5 Rounds FT15 V Ups10 HSPU5 Cleans - SB, Bar, DB, KB*pick a moderately heavy weight No Equipment:5 Rounds FT15 V Ups10 HRPU5 High Wall Jumps Core: 40 Deadbug

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6/12/20 “The Revolution Will Not Be Televised”

Minimal Equipment: 5 min AMRAP3 Burpees3 Deadlifts6,6 9,9 etc5 min Rest5 min AMRAP3 Push Ups3 Pistols6,6 9,9 etc No Equipment: 5 min AMRAPBurpees5 min Rest5 min AMRAP3 Push Ups3 Pistols6,6 9,9 etc Core: 2x1 min Plank Hold on Hands

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6/11/20 “Pieces of a Man”

Minimal Equipment: 15 min AMRAP10 Rev + Fwd Lunge Right Leg10 Rev + Fwd Lunge Left Leg400m Run No Equipment: 15 min AMRAP10 Rev + Fwd Lunge Right Leg10 Rev + Fwd Lunge Left Leg400m Run Core:Tabata Flutter Kicks

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6/10/20 “The Prisoner”

Minimal Equipment: For Time6 Rounds8 V Ups8 Burpees Over8 S Clean and Jerks**Use two Kbs/DBs*Moderate Weight No Equipment: For Time6 Rounds8 V Ups8 Burpees over Object8 Squat Jumps8 Push Ups Finisher: 2 min Wall Sit

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6/9/20 “Save the Children”

Minimal Equipment: 10 min AMRAP80 DU20/15 Cal Row*Then3 min AMRAPSA Devils Press*200m run No Equipment: 10 min AMRAP80 Lateral Hops200m runThen3 min AMRAPUp Downs Core: 50 Russian Twists

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6/8/20 “I Think I’ll Call It Morning”

Minimal Equipment: For Time30/20, 20/15, 10/7Bike Calories*25-20-15Thrusters***if no bike, run 400m, 200m, 100m**Increase weight each round if possible No Equipment: For Time8 Rounds200m Sprint1:2 work to rest Core: Tabata Hollow Hold

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6/6/20 “Transpose”

Minimal Equipment: 10 to 1Hang Squat CleansS2OH *If using one arm, double the S2OH reps **Moderate weight No Equipment: 20-18-...-2Air Squats10-9-...-1Pike Push Ups

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