WARM UP – MOBILITY
Dynamic lower body warm-up and banded glute activations/squats
Pre-squat hip opener + core warm-ups

WOD A
BACK SQUAT
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 @ 85%
Set 4: 3 @ 90%
Set 5: 1 @ 95%

WOD B
HUMBLE PIE
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar

“Rx”: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.
(Last completed: May 8th, 2017)

ACCESSORY
1) 2 sets of: 8-10/leg x Kettlebell Bulgarian split squats
2) 2 sets of: 8-10/leg x Kettlebell Russian box step up
3) 2 sets of: 8-10/side x Side lying hip raise*

No rest between sides / 60-90s between sets / 2-3 mins between movements
For first 2 movements, hold a single KB in the front rack position on the side of your working leg.
*start in side plank position with knees bent at 90 deg. lift hips and separate knees using your glutes.

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