Warmup: 3rds
1 minute cardio
10 shoulder taps (per)
30 second hollow hold
Mobility: overhead wall, chest, add, pigeon
Strength: 5rds
10 strict presses: build each round
20 sit-ups
*if you can’t build in weight, do max reps per set
Met Con: 10 amrap
10 push presses (dip drive)
10 front squats
10 burpees over the bar
After: 21 minutes intervals
2 minutes moderate
1 minute fast
*jog, bike, row
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