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
Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!
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