WARM UP – MOBILITY
Quick dynamic/running warm-up, then;
2 rounds of:
15-20 Banded good mornings
10-12 Box dips
6-8/side Bird dogs (Slow and controlled)
60s plank rotation (20s side / 20s side / 20s front)

WOD A
DEADLIFT X 3
TALL BOX JUMP X 3
Every 3 min x 5 supersets:
3 Deadlifts (55-70% building to a heavy but smooth set of 3, not a 3RM!)
3 tall box jumps (1.1.1.) (re-set for each jump, challenging but safe height)
7-10 Strict Ring or Bar Dips

WOD B
OPEN WOD 14.3
Complete AMRAP in 8 min:
10 Deadlifts (135/95)
15 Box jumps (24/20″)
15 Deadlifts (185/135)
15 Box jumps
20 Deadlifts (225/155)
15 Box jumps
25 Deadlifts (275/185)
15 Box jumps
30 Deadlifts (315/205
15 Box jumps
35 Deadlifts (365/225)
15 Box jumps

Scale weights as needed, but attempt to add at least 10-20 lb each set. Weights must be changed by the athletes. Step up and/or down will count as Rx.

ACCESSORY
5-7 min east cool down (Bike or Row)

Reverse tabata parallette L-sit hold
10s L-sit hold / 20s Rest x 8 sets

Crossover Symmetry “Recovery” or “Iron Scap”

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