Tuesday, August 3, 2021
WARM UP – MOBILITY
** Grab a BB **

5-7 mins full body dynamic stretch

Warmup some reps of BB movements, alternating with beat swings, down dog HSPU’s etc.
** 30 mins total for WOD A **

WOD A
THE GENERAL PT. 1 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Bar Muscle Ups
6 Thrusters 95/65lb

9 Burpees

-Pick up where you left off each round “Chief” style
-Score = total rounds & reps completed
-Sub BMU’S for CTB’s, Pullups, or Jumping
— REST 3 MINS BEFORE STARTING PT. 2 —

THE GENERAL PT. 2 OF 2
3 Rounds of:
3 min AMRAP w / 90 secs rest between rounds
3 Strict HSPU’s
6 SDHP 95/65lb

9 Box Jumps 24/20″

  • HSPU’s can be against a wall, against band, or off a box. Bring reps up to 6 if going from box.
    ACCESSORY
    2-3 sets, easy pace:
    8-10 SA off-the-knee external rotations /side
    8-10 ATYT’s w/ light plates

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