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Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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GALLERY

We have a lot going on at CrossFit 604. As such, we want to share as much of the fun as we can. We post galleries to showcase our athletes accomplishments. Enjoy!


Oct 21 2014

Tuesday Oct 21st
Warmup) 2 rounds:
10-12 reps with light plates or DB’s: Lateral raises, front raises, W’s, ring rows, pushups
Barbell Good mornings, jumping squats
Mobility) 60 secs banded shoulder stretches:
Lats, front rack
WOD A) Alt. EMOM x 14 mins (7 sets each):
1) 3 weighted pullups
2) 3 touch n go power cleans
*go heavy but not to absolute max, no reps should be missed
WOD B) 3 rounds for time:
500m Row
20/15 Ring Dips (Guys/Girls-Int – choose a rep scheme that will keep you moving)
10 Box Jump Overs 24/20″
10 Hang Power Cleans 185/125lb (fist round should be 2-3 sets max.)
-Rest 2 mins-

3-2-1- GO!

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