WARM UP – MOBILITY

3 rounds of:

1) 30-45s skipping / DU’s

2) Dynamic & Banded shoulder warm-ups

3 rounds of: ~8-10 reps each

1) Scap pull-ups / Beat swings / Kipping pull-ups or Ring rows

2) Hollow rocks / Scap push-ups / Push-ups

WOD A

RAIN ON ME

Complete 5 round for total (Pull-up + Push-up) reps completed: (20 mins)

1 min: 50 Doubleunders + AMRAP Pull-ups

– 1 min rest –

1 min: 9/7 Cal Bike + AMRAP Push-ups

– 1 min rest –

Scale Doubleunders and Bike Cals so that both can be completed in ~30s

Sup kipping pull-up for jumping pull-ups or ring rows

Group with 3-4 similar height athletes to share 1 bike. Start on either station or resting (stagger by 1 min)

WOD B

3-4 sets in remaining class time:

8-10 Cuban rotations (light plates or DB’s)

8-10 Front delt raises

8-10 Lateral delt raises

– rest 1 min –

8-10 Hanging medball knee crunch (lihgter med ball held between your feet)

20-30 Russian twists (heavier medball or plate/KB etc.)

– rest 1 min –

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