WARM UP – MOBILITY

5-8 mins of warm-up, joint rotations, dynamic stretches

Practice 5-10 reps of each WOD movement preparing for WOD

WOD A

ONWARD AND UPWARD

4 rounds for time (and quality):

30 Glute bridges (for added challenge place weight on your waist)

25 Sit-ups

20 Sumo deadlift high pulls

15 Chair dips

10/arm Chainsaw rows (DB/KB or odd object)

– rest 1 min between rounds –

Record finish time minus the 4 min rest

Rounds should be in the 3.5 – 4.5 min range most likely

WOD B

Complete for quality: (8 min total)

3 sets of: 2 min “tabata” clock – 1 min rest*

20s Side plank w/ leg lifts (R)

10s rest

20s Single leg lowers

10s rest

20s Side plank w/ leg lifts (L)

10s rest

20s Leg lifts over object

1:10s rest*

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