WARM UP – MOBILITY
8-10 mins Agility ladder + dynamic

WOD A
10 Alt. Front Rack Lunges
E3.5MOM x 4 super sets:
10 Alt. Front Rack Lunges
10-15 Toes To Bar
10 Double KB Front Squats

-Step back or forward on lunges, take bar from floor
-TTB should be 1-2 quick sets
-Go heavy but UB on KB Squats

WOD B
Make Legs Great Again
4 rounds for time:
10/7 Chest To Bar Pull-ups
10/7 Ring Dips
20 Wallballs 20/14lb

-You may divide up the Pull-ups and Ring Dips how you like e.g. 5 PU, 5 Dip, 5 PU, 5 Dip
-Scale dips to 10-15 bench dips w/feet elevated and maybe a plate lapped if you struggle with dips and want to get some volume in
——————————————–
Make Legs Great Again – Rx+
4 rounds for time:
5 Ring Muscle Ups
20 Wallballs 20/14lb

ACCESSORY
Crossover Recovery
5-7 mins easy bike or row cool-down/flush
2-3 mins couch stretch /side
2-3 mins hip opener-pigeon /side
2-3 min frog pose

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