Monday

 

Warmup/Mobility)

 

Lacrosse ball traps

Band front rack stretch

 

Band pull-aparts

 

WOD A) 15 mins to establish a 1RM Shoulder press

 

WOD B)

 

  1. RX) 4 sets for total time:

 

2-4 Chest to bar pullups (chest to bar, whatever your current progression)

4 Handstand pushups (banded or pike as sub)

6 DB Squat Cleans 45/30’s

 

*Complete 2 rounds, rest exactly 30 secs, and then start next set (8 rounds total)

 

RX+) 4 sets for total time:

 

2 Bar muscle ups (1 BMU + 2 CTB’s if you struggle with these)

4 Handstand pushups (Rx+ 6”/4” deficit – first round must be unbroken to add deficit)

6 DB squat cleans 45/30’s

 

*Complete 2 rounds, rest exactly 30 secs, and then start next set (8 rounds total)

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