Warm-up/Mobility

 

2 Rounds:

30 second Chair Hold against wall – parallel squat position

10 Box Step Ups Left/10 Right

10 Good Mornings

 

Hip Capsule External Rotation (2 mins per side)

 

Handstand Walk/Pistol Tech (10-15 mins)

 

WOD A)

 

1000m row

30 Pistols (Box Pistols as progression. Bulgarian Split Squats as a modification – 15 each leg)

20 Handstand Pushups (10 Wall Walks or 30 Inverted Pushups)

30 Overhead Walking Lunge Steps (55/35lb plate)

100/80/60 Double Unders (300 Singles)

 

 

WOD B)

 

25 Ab Mat Situps @ 4111 Tempo (Break into manageable sets eg. 5.5.5.5.5)

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