WARM UP – MOBILITY

Banded shoulder warmup + core warmup

Pull-up and dip warmups

WOD A

POPEYE

Alt. E90SECS x 3 sets of each (9 mins)

1) Max UB strict dips

2) Max UB strict pull-ups

-Aim for a progression that will allow for 4-6 reps minimum

-Dips & pull-ups can be any style; ring, bar, pro/supinated etc.

-Score total reps

WOD B

(18 mins)

B1) Alt. EMOM x 4 sets of each:

1) 1-2 Rope climbs

2) 4-8 Strict HSPU’s

—rest 2 mins—

B2) Alt. EMOM x 4 sets of each:

1) 8-15 Push-ups

2) 14 Alt. DB snatches

-Pick challenging but sustainable progressions

-Push-ups can be ring, HR, plyo etc. try something new!

ACCESSORY

1) “Durante Core” 5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck-Ups

10 second Hollow Hold

-1 minute Rest-

-Scale reps/rounds down as needed

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