top of page
Search
Writer's pictureCrossFit Ardor

It’s easy like Monday morning!

Warmup: 3rds

10 squats

10 squat jumps

10 push-ups


Mobility: couch, chest, overhead wall


Strength: Back squats/HS HOLD

5x20 back squats

After each set complete a max effort hand stand hold. If you are doing this in your house take your shoes off (no lifters).


*use what ever weight you have!


Met con: For Time

50 DUs + 5 strict shoulder presses

50 DUs + 10 strict shoulder presses

50 DUs + 15 strict shoulder presses

50 DUs + 20 strict shoulder presses

50 DUs + 25 strict shoulder presses


*if you have DBs and they are to heavy to strict press go into push presses.


*Sub jumping jacks for DUs if you don’t have a jump rope.


*if you are doing body weight, sub burpees or handstand push-ups for shoulder press.

158 views2 comments

Recent Posts

See All

Ardor is Moving!

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...

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...

2 Comments


deroh0
deroh0
Mar 31, 2020

5x20 back squats @135# WOD- DUs & Strict HSPU to ABmat, 14:03.

Like

rwcas4
Mar 30, 2020

Love all the options...👏🏼👏🏼

Like
Post: Blog2_Post
bottom of page