WARM UP – MOBILITY
1) Laps + dynamic hip openers
2) Banded glute & core warmups
WOD A
BACK SQUAT X 3
Back squat E2.5MOM x 6 sets (15 mins)
Sets 1&2: 5 reps @ 60-65%
Sets 3-5: 3 reps @ 70-80%
Set 6: AMRAP set @ your first or 2nd weight: goal is 10+ reps (cap at 20)

– Start @~55-60% and build to 75-80% for a heavy but smooth set of 3 — not a 3RM testing day!
WOD B
PROFESSOR DUMBELLDORE
14 min AMRAP:
14 SA DB font rack Bulgarian split squats 1×50/35lb
14 DB Hang snatches
14/12 cal row, 12/10 Cal ski, or 10/8 cal bike

– 7 reps per side, divided how you like
– Hold front rack on squatting leg for split squats
ACCESSORY
2-3 Super sets:
10-15 Heels elevated hip thrusts
10-15 BB or banded shoulders elevated hip thrusts
10-15 Banded side steps each way

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