WARM UP – MOBILITY

Agility ladder + Dynamic running / full body stretches

Roll out quads / glutes / thoracic spine

Overhead + Calf stretches

Review 4 WOD movements and set up for WOD A

WOD A

SKI SCHOOL

Complete 5 rounds to total reps: (28-32 mins)

40s AMRAP / 20s rest & transition:

1) Ski erg (Cals)

2) Dumbbell push press (50/35)

3) Double Kettlebell Cleans (24/16kg)

4) Box jump over (24/20″)

– rest 2:20 min between rounds

Everyone start on the Ski erg each round, stagger heats every minute

ACCESSORY

Crossover Symmetry “Recovery” or “Iron Scap”

Cool down / Roll out / Mobilize and/or work on a weakness

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