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Holy Hamstrings!

Strength: 5rds

10 dead lifts (build each rd)

20 kettle bell swings, burpees, squat jumps, stationary inchworms

*choose 1 of the exercises above for the 20 reps

*if you have light weight complete 10 single leg deads per side.


Met Con: 12 amrap

10 squats/box jumps

5 push-ups

20 squats/box jumps

10 push-ups

30 squats/box jumps

15 push-ups

*increase squats by 10 each rd and push-ups by 5 each rd until the 12 minutes is up.


Tabata warmup: :20 sec on :10 sec off

Hip extensions/hollow hold alt exercises (6rds of each)


Mobility: plank to down dog, spidey, add, couch


Zoom meetings at 6 and 7am. Use the link below for either!

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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9 Comments


CrossFit Ardor
CrossFit Ardor
Apr 29, 2020

That’s a great job!💪🏽

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Dead’s and alternated burpees and 54lb KB swings 95, 105, 145, 155, 165 Box jumps are not my strong point 86box jumps total 40pu also got interrupted twice by the new pooch and the kids🤷‍♀️

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Anthony Sattler
Anthony Sattler
Apr 29, 2020

Deads and KB swings 30lbs 135lb, 185, 205, 225, 245lb Box Jump, Push-up Round of 50, got 22Bj in that round

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Dawn Lataille
Dawn Lataille
Apr 29, 2020

Thanks for the workout!

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Crossfit Ardor: first of all thanks for doing this blog. I may not be working out as hard as I would at the gym but your posts are keeping me motivated and moving. Second of all it was chilly.....felt like being at the gym 🤣❤️

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