WARM UP – MOBILITY
Quick dynamic running warm-up
Diagonal stretch x 10 w/ 10s hold on last rep
Single leg good morning x 10 w/ 10s hold on last rep
Calf stretch leaning against the wall 30s/side

WOD A
6KM TO FREEDOM
Complete for time:
Row 1000m
Run 1000m
– rest 4 min
Row 800m
Run 800m
– Rest 3 min
Row 600m
Run 600m
– Rest 2 min
Row 400m
Run 400m
– Rest 1 min
Row 200m
Run 200m

Score is time to complete minus the 10min rest (and possible stagger)
If you are not a strong rower/runner, start at the 800m interval (4km total)

ACCESSORY
Cool down 5-7 mins (easy bike)
2 min each/side
Couch stretch
Pigeon pose
Weighted or banded straddle

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