WARM UP – MOBILITY
5 mins hip openers

Tech a couple of sets of WOD A squats w/BB

WOD A
1 1/14 BACK SQUAT X 6
5 mins warmup, then: E2.5MOM x 4 sets
8-8-6-6 x 1/1/4 back squats w/3 secs negative each rep

-Close stance, heels elevated
-Go by feel here, technique over weight, approx. 30-40% of 1RM BS

WOD B
DEADLIFT
DEADLIFT X 6
E3.5MOM x 3 super sets:
6 deadlifts @ 70-75%+
6 KB Bulgarian split squats /side (one front rack, one by side)

WOD C
THRUSTY DEATH WOD
7 min AMRAP:
Single arm DB thrusters 50/35lb
*5 DB facing burpees EMOM including the first

-Score = total reps combined left and right arm
-Try to divide reps as evenly as possible between left & right

ACCESSORY
3 sets:
10-15 GH raises
20-25 KB side bends /side
40-50 secs weighted plank

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