WARM UP – MOBILITY

Upper body dynamic warm-up + banded activations

Green band overhead / dip extension mobility work

Hollow / Arch & Beat swing / Ring swing practice

Wall or partner handstand hold practice

Review Ring muscle-up transitions and handstand progressions

WOD A

Every 90s x 8 sets (4 sets each alternating – 12 mins)

1) 2-5 Ring muscle-ups (jumping, spotted, low transition work, or pull-ups and/or ring dips)

2) 30-45s Handstand walking practice (wall walks, kick to HS hold/balance etc.)

WOD B

CREEPY CRAWLING

Every 2 min x 10 sets alternating (5 sets each – 20 mins)

1) 5 devils press + 5 tombstone step overs (20″) + 5 devil press

2) 200ft Single arm dead body carry (100ft/side)

Partner up and start on either station, build as needed or stay at a good working weight across

Record heaviest Dumbbell (LB) + KB weight (KG) used. (eg:132 for 50lb DBs and Red KB)

Optional Conditioning

1000M SKI ERG FOR TIME

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