WARM UP – MOBILITY
Dynamic running warm-up
then 2 rounds with a light-moderate KB:
15 KB swings
10 Goblet step back lunge steps
10 Goblet squats
– 30-45s/side Hip opener between rounds

Review / Warm-up WOD A movements with an empty barbbell

WOD A
3 DEADLIFTS, 2 HANG POWER CLEANS, 1 FRONT SQUAT
10 mins to build quickly to a heavy but not max set of the complex:
3 deadlifts, 2 Hang power cleans, 1 front squat

WOD B
JUDGMENT DAY
Complete AMRAP in 20 mins:
6 Deadlifts
6 Hang Power Cleans
6 Front squats
400m run

Rx: 155/105
Scale barbell weight so that at least a few rounds of the complex can be completed unbroken.

ACCESSORY
1) 3 super sets:
8-10 GH Raises
20-25 Reverse Hypers (off of the GHD machine)
60s Face up Chinese plank (heels and shoulders on a bench, add weight plate to lap as needed)
– Rest 2 min –

2) 3 super sets:
12-15 Ab-wheel rollouts
30 Russian twists
15-20/side weighted oblique side bends
– Rest 2 min –

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

GYMNASTICS

Get private coaching to improve your gymnastics skills

STRENGTH

Get private coaching to improve your strength

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING