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.
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