Thursday, August 19, 2021
WARM UP – MOBILITY
2-3 mins shoulder circles & rotations

Green band shoulder stretches x 30-40 secs each: pecs, posterior, lats

2 Sets:
8-10 Ring rows / 8-10 Scap pull-ups
4-5 Inch worms / 8-10 Down dog HSPU’s
8-10 Seated leg lifts + 10-15 sec hold / Hollow rocks

WOD A
(22.5 mins)
E2.5MOM x 4 sets:
6-8 Strict HSPU’s
6-8 Strict pull-ups
20-30 secs Parallette L-hold

  • rest 2.5 mins –

E2.5MOM x 4 sets:
8-12 Dips
8-12 Ring rows
20-30 secs hollow rock

WOD B
TAKE MY BREATH
10 min AMRAP:
10 Knees to elbow
14 SA KB shoulder to overhead 24/16kg

30 Double unders

  • 7 STO per side
  • DU’s less than 30 secs

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