WARM UP – MOBILITY
2 min Cardio warm-up, building intensity every 30s: ~50/60/70/80% effort
Easy dynamic joint warm-up, core activations, and stretch hips & hamstrings.
Review: Russian KB swings, Sit-ups, FLR’s

WOD A
CARDIO CORE
EMOM x 30 mins: (5 rounds)
1) 30s Row, Ski, or Bike for max Cals
2) 20 Russian KB swings
3) 30s Row, Ski, or Bike for max Cals
4) 20 Ab-mat sit-ups
5) 30s Row, Ski, or Bike for max Cals

6) 30s FLR (front plank on low rings)

Aim for consistent Cals on each “cardio” set.
Your score today is your total Cals combined for the 15 x 30s cardio intervals (you can leave the monitor on and have a running tally)

ACCESSORY
3-4 sets at an easy pace:
4 Turkish get-ups (Moderate weight – 2/side alternating or 2+2)
15-20 Banded face pulls

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