WARM UP – MOBILITY
Full body dynamic joint warm-up
Red band shoulder warm-up/activations/bully stretch
2 rounds:
6-8 bench dips + 10-15s dip extension stretch
6-8 single leg box step-up/side + elevated foot hip & ankle stretch (pistol prep)

Review WOD a movements + scaling options
Give athletes 4-6 mins to warm-up specific movements and prepare.

WOD A
BODY ROCK
Complete for time:
50 Push-ups
40 Overhead walking lunge steps (55/35)
30 Ring dips
20 Pistols
10 Ring muscle-up (Sub 20 pull-ups)
20 Pistols
30 Ring dips
40 Overhead walking lunge steps (55/35)
50 Push-ups

ACCESSORY
Complete at a steady, controlled pace:
1 up to 5: Wall walk + Turkish get-up
(1 Wall walk, 1 Turkish get-up (1R + 1L), 2 Wall walks, 2 Turkish get-ups (2R + 2L)… etc.)
– only walk as high as you can maintain a strong active shoulder position and hollow body
– use a lighter KB or DB weight that allows perfect mechanics and multiple reps without resting

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