**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
