WOD: 5rds
50 DUs
10 DB snatches (per side)
20 burpees
Warmup: 400m run
Then 3rds
10 pvc snatch balance
10m bear crawl
20 second hollow hold
Mobility: dislocates, chest, child, cobra
After: 4rds
Single arm bent over rows. (Amap)
you did dB snatches yesterday do workout below.
4rds
400m row
50 pvc overhead squats
30 push-ups
then the after party!
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