WARM UP – MOBILITY
Pull out a skipping rope

Please put your personal belongings in the cubbies, and spread out the room to warm-up, nothing on the floor today please

2-3 rounds of Skipping + Dynamic warm-up/stretches (include some hanging & shoulder openers)
Review WOD movements and scaling options
Cycle through each station and warm-up a few of each rep as needed

WOD A
SLEEPING BEAUTY
Complete 2 rounds for total “AMRAP” reps:
3 min on / 90s rest x 8: (35 mins)

1) 160 ft sled push (4 x 40ft lengths, 90/45) + AMRAP box jump overs (24/20)

2) 25/20 Cal Ski + AMRAP KB Snatch (Switch hands every 5 reps, 24/16) (or scale to hang DB snatch)

3) 100 doubleunders + AMRAP wall walks (every wall walk = 3 reps)

4) 25 Toes to rings + AMRAP Echo bike cals

Start on any station and rotate in order
Score is your combined total of all “AMRAP” reps only.
~90s max for each “buy in”

ACCESSORY
Cool down, roll out, stretch, 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