WARM UP – MOBILITY

3 round of:

30-45s Skipping drills

Red band shoulder activations (press + pull)

Hanging / Scap pull-up / Beat swings etc.

WOD A

PUSH PRESS X 6

EMOM x 12 (4 round of each)

1) 6-8 push press (build each set to a heavy but smooth set)

2) 8-12 toes to bar (practice your current progression)

3) 30-50 doubleunders (or 30-40s practice)

Start on any station and rotate in order

Barbells from the floor for the push press

WOD B

ARMS RACE

Complete AMRAP in 12 min:

8 Chest to bar pull-ups

12 Hand release push-ups

16 Single arm dumbbell hang clean and jerk (50/35 – 8/arm)

ACCESSORY

Crossover Symmetry “Plyo” or “Iron Scap”

8-12 Ab-wheel rollouts after every 2-3 movements

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