**CrossFit 604 will be closed this weekend as we are hosting the CrossFit Olympic lifting certification. Saturday and Sunday’s WOD’s will be held at 10:30am at Crab Park, which is 1km away from the box.

 

 

Warm-up/Mobility)

10 mins dynamic warmup:

Light jog, high knees/heels etc.

Leg swings, hip circles, calf/quad/ham stretch etc.

 

WOD A)

1) 5 Rounds:

3 Burpees

100m Agility Course Sprint

*Rest 60 secs between Rounds

 

-REST 3 MINS-

 

2) 5 Rounds:

100m Sprint

*Rest 45-60 secs

 

WOD B) 3 Rounds:

1 min Plank Hold

30 sec side plank/each side

1 min max flutter kicks

Rest 1 min