WARM UP – MOBILITY

Dynamic full body warm-up

Green band stretch: Overhead/Lats, Front rack, Anterior hip/lunge opener

Tech/Review: Thrusters + cover gymnastic options for WOD A

WOD A

THRUSTER X 3

EMOM x 10 (5 round each alternating)

A1: 3 Thrusters (build to a heavy unbroken set)

A2: 2-5 Muscle-ups or 6-8 Pull-ups

– Thruster bar from the ground, you may squat clean thruster the first rep.

– Ring or Bar muscle-ups: spotted, banded, or jumping

– Pull-ups: Kipping, C2B, banded or jumping

WOD B

THE GRUDGE

In teams of 4 complete 5 rounds each for time:

8 Thrusters (115/75)

8 Burpees over the bar

100ft Sled push (90/55)

Team waterfall style, but athlete 1 must complete the 8 thrusters and 8 burpees before athlete 2 can start their thrusters. (If the sled push is not completed athletes may not move forward)

Team time when athlete 4 completes their last round.

Thrusters should remain unbroken and the 8+8 under 1 min, scale weight/reps as needed.

20 min time cap

ACCESSORY

5 min aerobic cool down: Easy ski / bike / row / run

10-15 min of focused mobility work

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