WARM UP – MOBILITY
Big dynamic joint warm-up
Hip and shoulder circles + dynamic stretch out
Dowel dislocates
Dowel overhead squat + snatch technique warm-up drills

WOD A
SNATCH
20 min to establish a 1RM Snatch
– a full squat snatch is preferred, but if technique and/or mobility do not allow this then a power snatch is permitted.

WOD B
OVERHEAD SQUAT X 3
15 mins to establish a 3 RM overhead squat
– bars will come from the rack
– If technique / mobility do not allow a safe overhead squat then you may scale to a 3 RM front squat.
FRONT SQUAT X 3

ACCESSORY
Complete 4 rounds of: (6 mins)
20s Hollow rock
10s rest
20s Russian twist
10s rest
20s front plank hold
10s rest

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