CrossFit 604 – CrossFit
Warm-up
Deadlift warmup (No Measure)
5 mins Lower back / hamstrings:
Hip circles, scorpions, supermans, cobras, cat/cow, straddle, straight leg situps
2 Rounds:
10 GHD Hip extensions
5 x 5 secs Glute bridge
10 Ring rows
WOD A
Deadlift (3 reps EMOM x 8 sets @ 65-70% 2″ deficit )
WOD B
Metcon (Time)
With a partner, complete 4 Rounds for time:
500m Run (both run 500m together)
30 Deadlifts 205/135lb (15 each, divided anyway)
30 Burpees (15 each, divided anyway)
WOD C
Metcon (No Measure)
Accessory, 3 Rounds:
6-8 GH Raises
10-12 Banded glute bridges
30 secs weighted plank
