WARM UP – MOBILITY

Big dynamic

Glue/hamsting/core activation

WOD A

DEADLIFT X 6

E3MOM x 5 sets:

6 deadlifts

– Approx. 60-70% of 1RM – heavy but not maximal

– Not T&G

– Optional today: you can change resistance by adding a band, and/or you can use an axel bar

DEADLIFT

WOD B

Z PRESS X 6

Barbell press from a seated “L” position

E3MOM 4 super sets:

6-8 BB Z press

10-12 DB rear delt raises

WOD C

E3MOM x 4 super sets:

8-10 Standing Arnold press

16 Walking lunges – DB’s by sides

ACCESSORY

1) 3-4 super sets:

10-15 side plank raises + 10-15 sec hold on last rep

30-40 secs weighted plank

– rest 60-90 secs –

2) Crossover Iron Scap

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