WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups + Pre-squat hip openers
Dowel dislocates + shoulder/thoracic mobility

Overhead squat + Hang snatch warm-ups with dowel and/or empty barbell

WOD A
HANG SNATCH
HANG SNATCH X 5
On a 20 min running clock:
A1) 14 min to build to a heavy single Hang Squat Snatch
(If you are newer, or have mobility restrictions, a hang power snatch is acceptable.)

A2) Then, at the 16, 18, and 20 min marks complete:
5 x Hang squat snatches (must be an unbroken set)
Complete the 3 sets at: ~60-65-70% of your heavy single.

WOD B
TURNT UP
Complete AMRAP in 12 mins:
40 Doubleunders
20 Alternating Dumbbell snatches (50/35)
14 Alternating Pistols
10/8 Handstand push-ups

Scale DU’s to ~30s
Scale pistol ROM or to 14 step back lunge steps holding your dumbbell
Scale HSPU to Pike or seated DB press

ACCESSORY
2-3 supersets of:
6-8/side Half kneeling KB press (3,1,X,1)
6-8/side Single arm Ring rows (3,0,X,1)
rest 60-90s

then;
2-3 sets of:
8-10/side Trap 3 raise (3,0,3,0)
8-10/side Powell raise (3,0,3,0
– rest as needed

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