DATE – Monday:

 

Warm-up:

3 minute ladder: (1/1, 2/2, 3/3…) of:

Ball slams & Burpees

(Not at an all out pace, this is a warm up… work on perfect movement over speed)

 

Mobility:

Roll out: Calves / Quads / Lats

Banded hip opener lunge

 

Spend 5-7 min working on WOD movements (Tech the kipping pull-up and C2B variations)

 

WOD A)

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall balls (20/14lb)
15 Kettlebell swings (24/16kg)

 

*Sub strict band pull-ups instead of ring rows today.

**Newer athletes can choose to partner up at attack this WOD as a team. Alternate completing movements with your partner. Eg. Partner A does the pull-ups, B does the wall balls, A the KB swings, then B would complete the pull-ups at the start of the next round.

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