WARM UP – MOBILITY
** Grab a green band and barbell **
Floor sweepers, leg swings

Green band p-chain floss x 45-60 secs /side

2 Sets:
5-7 Bird-dogs per side / 10-15 heels on bench hip thrusts
8-10 Side plank raises + 10-15 sec hold / 8-10 Hollow rocks
10-15 BB good mornings / deadlifts

WOD A
DEADLIFT
25 mins to build to a heavy 1 rep or new 1 rep max deadlift
Suggested building:
1-2 sets: 8-10 reps (40-50%)
2 sets: 5-7 reps (55-65%)
2-3 sets: 2-4 reps (70-80%)
2-3+ sets: 1 rep (85-100%+)

WOD B
SLAY BELLS
10 min AMRAP:
20 KB swings 24/16kg

10 Burpee box jumps 24/20″

  • Use a KB weight that you can do 20 UB with

ACCESSORY
Stretch lower back (iron cross stretch) & hamstrings with band (p-chain floss or laying on the ground)

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