WARM UP – MOBILITY

Grab a red band, setup a barbell in a rack

5-7 mins: Dynamic joint rotations + pre-squat hip openers
Banded glute steps, Core activations

Band pull aparts / Rows / Lat pull-downs / Presses

Tech: Front squats + Thrusters
6-7 mins to warmup front squats to starting weight – after each warmup set warm-up a little hanging / scap pull-ups / beat swings to prep for WOD B.

WOD A
FRONT SQUAT X 3
E3MOM x 4 Sets:

3 Front squats @ 75, 80, 85, 90% of 1RM

If you have not been following the squat cycle, warm-up to a good working weight and build over the 4 sets to a heavy 3 or new 3RM.
(Try to avoid going to failure, this is not a testing day)
Between sets you can warm-up / practice some pull-up technique if you want

WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups

ACCESSORY
3-5 min aerobic cool down
Roll out, stretch, mobilize areas that need it.

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