WARM UP – MOBILITY

Quick dynamic warm-up + Red band shoulder activation drills

2 rounds: w/ Light-moderate KB: 6-8 of each movement/side

Single arm shoulder presses

Staggered stance single arm bent over rows

Supinated scap pull-ups

Ring rows

Leg lifts each: Right, Left, Together

WOD A

SHOULDER PRESS X 6

Every 3:30 min x 4 sets:

6-8 Shoulder press

4-6 Supinated strict pull-ups @3,0,X,3 (weighted, body weight, banded, or jump to hold + negative)

15-20s L-sit or Tuck-sit from ring dip support (or parallette/box – accumulate over 2 sets max)

– rest remainder of the 3 mins

– barbells from the ground for the press

WOD B

FEEL ME FLOW

Complete 4 rounds of: 3 min AMRAP / 1 min rest:

6 Strict HSPU

9 Toes to Bar

12 Russian KB Swings (32/24kg)

Pick up each set where you left off the last for a total rounds + reps in the 12 mins.

ACCESSORY

3 Tri sets:

8-10 Double dumbbell bicep curls

10-12 Double dumbbell bent over row

12-15 Dumbbell pull-over (use a single/heavy DB, upper back across a bench)

– rest 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