WARM UP – MOBILITY
Banded shoulder warmups

2 rounds, 8-10 reps of each:
Hollow rocks
Bench dips
Ring rowsWOD A
WEIGHTED BAR DIP X 6
WEIGHTED PULL-UP X 6
Alt. E90SECS x 4 sets of each:
1) 6 Weighted bar dips
2) 6 Weighted pull-ups

-Work to a challenging progression on both movements, try to do jumping or spotted negatives where possible instead of using bands
-Try to get 4 good quality sets in today, don’t go so heavy that you sacrifice ROM or fail reps, today is NOT a 6 rep max testWOD B
FIFTEEN TO ONE
For time, 15-14-13-12…1 reps:
Toes to bar
Hand release push-ups

-Scale reps to 12 or 10-1 as neededACCESSORY
1) 3 super sets:
30-40 Russian twists
40-50 BB side bends
-rest 60-90 secs-2) Crossover Plyo

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