DATE – Friday Front squat / thruster / WB (quad) / Single Leg

 

Warm-up)

50’ High knees, 50’ butt kicks x 2 sets

Banded steps right/left/front/back x 10 each direction, good morning x 10 reps, glute bridge x 10 reps (band is tripled up and stays looped around legs for each exercise) x 1 set

Split Squat x 6 reps each leg – slow and controlled x 2 sets

 

Mobility) Couch Stretch x 60 secs each leg

 

WOD A) (18 mins) Back Squat: 5×3 – heavy as possible 75%+ 1RM

 

WOD B) 10-8-6-4-2 reps for time:

 

Hang Squat Clean 155/105lb

Box Jump 30/24”

*200m Run between rounds

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