WARM UP – MOBILITY

Pull out a skipping rope, dowel, barbell and a box

2 rounds:
30-45s Skipping drills
Dowel dislocates / Thoracic openers/rotations

Box step ups / box jumps

Stretch out hips / hamstrings / overhead / calves
Review Power snatch and deadlift with dowel and empty barbell

WOD A
5-7 mins to warm-up to working weight for power snatch and other WOD movements.
TOXIC PONY
Complete 10 rounds for time with partner:
3 Power Snatch (155/105)
6 Box jumps (30/24)
9 Deadlifts (155/105)

27 Doubleunders (30s max)

Alternate complete rounds with your partner until you have completed 5 rounds each.
Power Snatch should be too heavy for 3 touch and go reps, but light enough for 3 quick/quality singles (scale up or down as needed)

WOD B
In remaining class time, complete 3 rounds of:
6-8/leg Single leg Romanian deadlifts
12-16 Alternating elevated step back lunges (stand on 1-2 bumper plates, hold 2 KB/DB by your side)
10-15 Side plank hip raise + 20-30s side plank hold / Side

  • Rest 60-90s between rounds –

ACCESSORY
3 rounds:
20-30 Banded good mornings
15-20 GHD Sit-ups, V-ups, or Tuck-ups

  • rest 60s between sets –

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