CrossFit 604 – CrossFit
Warm-up
2 rounds:
250-300m Row
Dynamic hip + shoulder circles
Mobility
Banded posterior + anterior hip stretch
Banded front rack/triceps stretch
WOD A
Power clean + Hang squat clean (Every 90s x 10 sets )
WOD B
Every 2 min x 8 sets (Alternating)
B1: Deadlift (4 sets of 10 (touch and go reps) (55-65% of 1RM))
B2: Ring Dips (4 x max effort sets )
WOD C
3 Rounds:
8-10 x GH Raise (@3,1,1,1)
45-60s x Weighted plank hold
