WARM UP – MOBILITY
*Pull out a wallball, and a box*

400m run
Big dynamic joint warm-up and full body stretch
Scap pull-ups, beat swings, kipping TTB & Pull-up tech
Review other WOD movements and scaling options and warm-up for WOD

WOD A
THREE KINGS
Complete for time:
9 – 6 – 3 reps of:
Bar muscle-ups
Burpee box jumps (24/20)
– run 400m –
15 – 12 – 9 reps of:
Chest to bar pull-ups
Wallballs (20/14)
– run 400m –
21 – 15 – 9 reps of:
Toes to bar
Box jump overs (24/20)
– run 400m –

Scale BMU / Pull-ups to 2 different pulling variations eg: C2B & Pull-up, or Banded pull-up & Ring row
Scale 400m run to 400m Row or Ski, or 1km Bike as needed

ACCESSORY
Roll out quads, glutes, lats, and work some thoracic openers on the roller (Coach led if there is remaining time in class.)

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