WARM UP – MOBILITY

Rowing technique and warm-up drills

Alternate w/ Green band P-chain floss & Low back stretch

WOD A

ECHO BIKE INTERVALS 1:30 ON / 2 MINS OFF X 5

Alternate sets with a partner until you have completed 5 sets each

Use the big clock and set to 1:30 on / 15 secs off to allow for transition time

Record your own total calories for the 5 sets

— Rest 5 min —

ROW INTERVALS 1:30 ON / 2 MINS OFF X 5

Alternate sets with a partner until you have completed 5 sets each

Use the big clock and set to 1:30 on / 15 secs off to allow for transition time

Record your own total calories for the 5 sets

Start on either Bike or Rower and complete all 5 intervals there, rest, then switch. (40 mins total)

If you are completing the CrossFit Open 19.1 tomorrow, then treat today as an active recovery day. Hold a steady, consistent pace without pushing out of your comfort zone.

ACCESSORY

Cool down, roll out, mobilize

Work on weaknesses

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