Tuesday, 23 January, 2018

WARM UP – MOBILITY
Dynamic lower body / midline warm-ups + squat prep

Banded hip opener lunge & front rack stretch

Front squat + Clean warm-up/tech w/ empty barbells

WOD A
CLEAN
A1) 15 mins to build to a heavy single or 1RM squat clean

A2) EMOM x 5: 1 Clean + 2 Front squat @ 80-85% of A1

WOD B
3 ROUNDS: 3 ON / 2 OFF: PC/FS/BOB
Compete 3 rounds for total reps completed: (13 mins)
1 min: Power Cleans (135/95lbs)
1 min: Front Squats (135/95lbs)
1 min: Burpee over the bar
2 min: Rest
———————
Scale barbell weight as needed, and/or scale to hang power clean.
Weight should be something you can comfortably perform touch and go power cleans and larger sets of front squats.

ACCESSORY
Tabata abs:
1) Reverse tabata L-sits:
8 rounds of:
10s L-sit hold
20s rest
– rest 3-4 min –
2) 4 rounds of:
20s Russian twist (med ball)
10s rest
20s Elbow plank hold
10s rest

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