Saturday, 13 January, 2018

WARM UP – MOBILITY
Dynamic joint warm-up
Red band shoulder warm-up drills + activation drills (presses & pulls)
Overhead + Dip extension shoulder openers

WOD A
8-10 min of play / practice:
– Handstand balancing (use the wall or a partner to work on static balance work
– Ring inversions / levers / skin the cats (partner up an spot eachother through front and back lever progressions)
WOD B
Review / Tech: muscle up transitions + kipping hspu’s

NATE
AMRAP 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (32/24kg)
— OR —
NATE – SCALED
Complete AMRAP in 20 min:
4 Burpee Pull-ups (Sub burpee + jumping pull-up)
4 Handstand push-ups (Pike or DB Press)

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