WARM UP – MOBILITY
1) 6-8 mins dynamic fully body

2) BB snatch warmup / tech for WOD A
WOD A
HANG SNATCH X 2
(Approx. 32 mins total)
1) E2MOM x 5 sets:
2 Hang snatch pulls
2 Hang muscle snatches
2 Snatch balances w/ 2-3 sec pause in landing
– Treat these first 5 sets as warmup / technique primer; build as needed but don’t go too heavy— rest, recover, reset for a few mins —2) E2.5MOM x 7 sets:
2 Hang snatches
– Build to a heavy hang snatch double for the day but keep technique the priority, ideally no missed reps
WOD B
2-3 sets, short rest:
8-10 Cuban rotations w/ light BB or PVC + light plates
15-20 90/90 posterior flies w/ red band or theraband

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