Monday, August 9, 2021

WARM UP – MOBILITY
Pull out an empty barbell, kettlebell, wallball, skipping rope, and box

Full body dynamic warm-up and stretch out.
Review and warm-up 5-10 of each WOD movement and prepare for WOD.

WOD A
JULIA
Complete for time with a partner:
1986m run (Crab Park pier) or row
Then;
2 Rounds of:
33 Burpees
33 Kettlebell swings 24/16kg
33 Box jumps 24/20″
33 Weighted sit-ups 20/14lb
33 Wallballs 20/14lb
33 Double-unders
33 Power cleans 95/65lb
Then;

1 Strict pull-up!

Partners run (or row) together.
Split the work evenly as possible with one partner working at a time.
Team time once both partners complete the last strict pull-up.

ACCESSORY
Cool down, roll out, stretch/mobilize

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