WARM UP – MOBILITY

2-3 rounds of: Skipping/Doubleunder practice + Red band shoulder activations

Scap pull-ups, beat swings, wall walks, HS holds etc.

Tech and set-up for WOD A.

WOD A

EMOM x 12 (3 rounds)

1) 6-8 Strict Handstand push-ups

2) 8-10 Kipping pull-up or C2B pull-up (sub to a challenging jumping variation)

3) 20s AMRAP Doubleunders + 12-15 V-ups, Tuck-ups, or hollow rocks

4) Rest

Partner up and stagger your start by 1 min (everyone start on the HSPU each round)

WOD B

JUST YOU AND ME, KID

With a partner of similar ability, complete AMRAP in 18 min

Alternate complete rounds:

12 Dumbbell snatches (50/35 – alternating arms)

10 Dumbbell box step ups (20″ – holding the same DB anywhere – alternating legs)

8 Ring Dips

ACCESSORY

3 tri-sets:

12-15 Dumbbell pec flys

“5 x 5” Crossover Symmetry Plyo Reverse flys

45-60s Weighted planks hold

-rest 60-90 secs-

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