Warmup:
couch stretch: 2 minutes per side
then 3rds
10 up/downs (burpee no push-up)
10 squats
10 hip extensions
Mobility: chest, child, add (hold each for 1 min)
WOD: 100 burpees
every 10 burpees do 10 squats and 10 sit-ups
at end of 100 burpees hold a plank for max time!
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