WARM UP – MOBILITY

Shoulder circles / rotations

Pec openers, dip extension stretch, OH stretch on bench

2 Sets, 10-15 reps each:

Banded straight arm lat push-downs / lat pull-downs

Banded dip presses

Hollow rocks

Supermans

WOD A

WEIGHTED PULL-UP X 5

WEIGHTED BAR DIP X 5

EMOM x 15 mins (5 sets each):

Min 1) 5 Weighted pull-ups

Min 2) 5 Weighted bar dips

Min 3) Rest

– Prioritize strict movements and full ROM over weight. Perform reps at BW if needed, but add some weight if possible

– Start on different stations / share bars as needed (two people should be able to use bars in one min if needed)

WOD B

BODY BUILDER

5 Rounds for time:

10 Neutral grip DB bench press 2 x 50/35lb

10 Body rows

10 Box jump overs 24/20″

ACCESSORY

3-4 Sets:

8-12 DB bicep curls

– rest 30-45 secs –

8-12 DB tricep roll-backs

– rest 1:30-2 mins –

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