Search

SuperFly

Updated: Apr 8, 2020

SuperFly

Warmup: 2 mile run


Mobility: push-up to down dog, add, couch


Strength: 5x10 single leg deads (bar,dB,kb)


Met Con:

200 DUs

1 mile run

50 squat jumps (explode)

1 mile run

200 DUs


*sub 75 up/downs for DUs (burpee no

push-up)

*sub 5 minutes of step-ups for the run. Alternating steps. these step-ups should be on a lower step so you can move faster.

180 views6 comments

Recent Posts

See All

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 the computer. Please remember to wear your mask and sanitize when

 

Subscribe Form

(413) 348-7247

  • Google Places

©2020 by CrossFit Ardor. Proudly created with Wix.com