DATE – Tuesday Sept 11th 2012

 

Warm-up/Mobility

 

WOD A)

1)   Broad Jump (3 attempts to get max. distance – 5 mins max.)

2)   L-Sit Hold or Knee Tuck on parallettes (max. seconds w/3 x 45lb plates under feet)

 

WOD B)

1)   6 min AMRAP: 10 Plyo Push Ups, 10 KB Swings 32/24kg

2)   *Rest 2 mins*

3)   4 min AMRAP: 4 Box Jump 36/30”, 8 Toes To Rings or K2E

4)   *Rest 60 seconds*

5)   2 min AMRAP: Double Unders

*Perform a Plyo Push up by placing one hand on a 45lb plate and the other hand on the floor; perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. And repeat.

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