WARM UP – MOBILITY

Agility ladder drills and dynamic stretches

Tech/Warm-up: Dumbbell snatches & Push-ups

Review other WOD movements and set-up for WOD A

WOD A

YOU WERE RIGHT

Partner up and complete the 3 x 8 min AMRAPs for total Cals + Shuttle sprints combined. (32 mins)

1) 8 min AMRAP:

Partner 1: AMRAP Echo Bike Cal

Partner 2: 20 Alt. Dumbbell Snatches (50/35)

– rest 4 min –

2) 8 min AMRAP:

Partner 1: AMRAP Ski Erg Cal

Partner 2: 20 Box jump overs (24/20 – step down only)

– rest 4 min –

3) 8 min AMRAP:

Partner 1: AMRAP 40ft Shuttle Runs (40ft = 1 rep)

Partner 2: 20 Push-ups

Swap on the AMRAP every time your partner completes their 20 reps

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