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