DATE – Wednesday

 

Warm-up

 

5 mins Agility Ladder & Suicide Sprints

 

Mobility

 

Posterior Chain Floss

Rack Position Floss – Elbow, Wrist

 

WOD A) Clean & Jerk 5-6 sets (15 mins):

2 reps Clean 1st pull with 3 second pause above knee + Hang Clean

1 rep Split Jerk after 2nd Clean

*Start at 60% of 1RM and increase while maintaining perfect mechanics. Rest 60 seconds between sets.

 

WOD B) 3 Rounds for time:

500m Row

30 Russian KB Swings 32/24kg

15 Box Jumps 30/24”

 

WOD C) (Optional)

 

GHD SIT UPS 3 x 10-20 reps

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