WARM UP – MOBILITY
Big dynamic full body joint warm-up
Green band overhead, lat, front rack stretches
Calf, hamstring / hip stretches

Review + warm-up: Barbell push press, Kettlebell swings, and box jumps

WOD A
JACK
20 min AMRAP:
10 Push press 115/75lb
10 KB Swings 24/16kg
10 Box jumps 24/20″

Last completed: Sep 24, 2022

WOD B
MORE FOR THE CORE
Complete for time with a partner:
50 Med ball sit-ups (20/14)
100 Alt. plank high fives
50 Med ball sit-ups

– Both athletes sit-up at the same time, pass the ball each rep, touch ball overhead.
– Hand plank facing each other at an arm’s length away from each other and alt. R&L hand taps.

ACCESSORY
Cool down, roll, stretch, mobilize
and/or work on a weakness

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