Warm-up/Mobility

 

(2 mins per side)

Roll glutes w/lacrosse ball

First rib mob w/lacrosse ball

 

Pre-squat hip opener w/band distraction 2 mins per side

 

30 Overhead squats w/PVC Pipe

 

WOD A)

 

Overhead Squat – 5×3 (heaviest possible but make sure mechanics are perfect)

 

*15 min cap

 

WOD B)

 

50 Jumping Lunges (25 each leg)

20 OHS (95/65)

20 Knees to Elbow

50 Jumping Lunges

15 OHS (95/65)

15 Knees to Elbow

50 Jumping Lunges

10 OHS (95/65)

10 Knees to Elbow

 

*20 min cap

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