WARM UP – MOBILITY

(8-10 mins)

Shoulder circles / rotations

Banded pec & back warmups

WOD A

(25 mins)

1) E3.5MOM x 3 sets:

6-8 x 1 & 1/4 Incline DB bench press w/4 secs negative

Max ring push-ups -2 or 3 (aim for 6-8+)

– Use 12″ box + 1-2 rubber mats for incline

— rest 4 mins —

2) E3.5 MOM x 3 sets:

8-10 BB upright rows w/4 secs negative

12-16 Alt. top-down bent over KB rows

WOD B

HULK HOGAN

10 min AMRAP with a slamball:

10 French press 40/30lb

10 Bicep curls

10 Push-ups w/ one hand on slamball

10 Ball slams

– Push-ups on slamball can be done as a plyo push-up, or just moving hand across: 5 per side/ alternating

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