WARM UP – MOBILITY
** LIVE ZOOM CLASS AT 10AM **

1) 3-5 mins ‘cardio’ (run/row/bike, or jog on the spot with 10-15 sec intervals of high knees, butt kicks, jumping jacks etc.)

2) 10-15 reps each movement/side to get your whole body moving:
Shoulder circles, rotations, neck circles
Hip circles, leg swings
Scorpions, cobra push-ups
Lunges, air squats

WOD A
AIR SQUAT ANNIE
50-40-30-20-10 reps for time (12 min cap)
Air Squats
Sit-ups
—-
– Scale reps to 40-30-20-10-10 to take reps from 150 per movement to 110, or cut reps in half 25-20-15-10-5

WOD B
DEATH BY CLAPPING PUSH-UPS & JUMPING LUNGES
Complete as many rounds as possible:
Min 1: 1 clapping push-up + 1 jumping lunge
Min 2: 2 clapping push-ups + 2 jumping lunges
Min 3: 3 + 3
Etc.
– Continue until you cannot complete the required work within the minute
– Score = your last completed round + extra reps completed in the next min
– Clapping push-ups can be full body, with hands elevated, or from knees. Scale to regular push-ups as needed.
ACCESSORY
Optional accessory:
Get outside and go for an easy 10-20 min cool-down run (or bike/row at home)
This could be 10-20 mins of consistent running, or 2-3 mins running / 1 min walk x as many rounds as your energy levels permit!

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