WARM UP – MOBILITY
Hip rotations, core / thoracic warm-ups and activations
Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups

WOD A
BACK SQUAT X 4
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 5 @ 80%
Set 4: 4 @ 85-90%
Set 5: 4 @ 85-90%

WOD B
QUICK AND DIRTY
8 min AMRAP Ladder: 1,2,3,4,5…. etc
Hang Squat Clean
Push Jerk
Burpee over the bar
Rx: 135/95

1 Hang squat clean, 1 push jerk, 1 burpee
2 Hang squat cleans, 2 push jerks, 2 burpees
3 + 3 + 3
4 + 4 + 4

Score is last completed round # + reps

ACCESSORY
1) 2 sets of: 6-8/leg x Kettlebell Bulgarian split squats (Two KB/DB’s held by your side)
2) 2 sets of: 10-12/leg x Single leg box step ups (Single KB held in front rack on working leg side)
3) 2 sets of: 20-30 Banded good mornings
– rest 60-90s between sets as needed

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