Warm-up/Mobility

 

Dynamic Warmup

 

WOD A)

With a partner:

3 rounds for time of:

40 HSPU (60 elevated or inverted push-ups as progression)
30 Partner Burpees
200m Buddy Carry

Notes: HSPU may apportioned in any way, I.E. they do not have to be done in equal numbers amongst teammates. Partner Burpees should be performed like Lateral Burpees. Each teammate should do 2 at a time. One rep would consist of a Burpee, then a lateral jump over the teammate (lying face down on the ground). The 2nd rep would be the same, but jumping back in the opposite direction. Teams must alternate Burpees every 2 reps. The 200m Buddy Carry should be performed with one teammate carrying the other for 100m, then switching for the final 100m (Fireman’s carry style).

 

WOD B)

 

50 partner med ball sit ups

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