Strength: Chest Press and Snatches
DB chest press: 20-15-10-15-20
DB Snatches: 10-10-10-10-10 (per)
Hollow Hold: 5x20 seconds
Met Con: 21-18-15-12-9-6-3
Push-ups
Dead lifts (bar, DBs or kbs)
Dips
Warmup: 3rds
10 hip extensions
15 v-ups
1 min planking shoulder taps
Mobility: chest, overhead wall, add, pigeon
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