SuperFly
- CrossFit Ardor
- Apr 7, 2020
- 1 min read
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.
Met con- 1mi Run 200 DUs 50 pull-ups 200 DUs 1mi Run.. more like a jog on a nice day 37:04
I’ll try this one in the morning. One legged deadlifts are a personal favorite!
Didn’t mean to ♥️🤣
Folding chair?! That seems like you could fold up yourself 🤣♥️
Instead of the run, we do 5 min of step ups.... (usually done in a box). I saw a buddy of mine use a folding chair to step up on. Very creative