Friday Funday!

Strength: 5x5 (single DB for all 3 lifts)

Single leg dead lifts

Half kneeling shoulder press

Half kneeling bicep curls

Met Con: For Time

100 box jumps

Every minute 5 push-ups

Warmup: 400m run

Then 3rds

10 hip extensions

10 bicycles

10 hip hinges

Mobility: plank to down dog, dislocates, spidey, overhead on box

65 views3 comments

Recent Posts

See All

It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when


Subscribe Form

(413) 348-7247

  • Google Places

©2020 by CrossFit Ardor. Proudly created with