Thursday, August 12, 2021

WARM UP – MOBILITY
Easy 400m Run (or row, ski, bike till runners are back)
Dynamic full body warm-ups and stretches
Shoulder/Overhead stretch and hanging prep
Tech: Beat swings, TTB progressions
Review and warm-up Dumbbell snatch, tall box jumps, and set up for WOD A

WOD A
RIP IT & GRIP IT
Complete 5 rounds for time:
400m Run (sub 400m Row/Ski, or 800m Bike)
20 Alternating Dumbbell Snatch (50/35)
15 Toes to Bar
10 Box jumps (30/24)

WOD B
In remaining class time (+10 min):
Build to a heavy single (1per/arm) Turkish get-up
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side

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