DATE – Thursday

 

Mobility:

5 min – Roll out quads + calves (roller or barbell)

 

Warm-up:

2 rounds of:

10 Bulgarian split squats (5r/5l) – no weight, slow and controlled (sub static lunge)

20 clamshells (10r/10l)

20 thoracic rotations (10r/10l)

10 Glute bridges

 

WOD A) Front Squat x 6 sets:

5 @ 75%

4 @ 80%

3 @ 85%

2 @ 90%

1 @ 95%

5 @ 75%

 

WOD B)

15 min AMRAP:

 

2 x 15’ Rope climb

4 x Wall walks

8 x Toes to bar

16 x Lateral single leg box step-ups (24”or 20” – height dependant)(8R/8L)

32 x Doubleunders

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