Thursday, 15 February, 2018

WARM UP – MOBILITY
Cat-cows, thoracic rotations, OH bench stretch

2 Rounds:
10 PVC dislocates
10 Narrow Grip PVC OHS – try for jerk grip
10 Tuck Jumps
30 secs wrist stretch

WOD A
Push Jerk x 5
15 mins to establish a 5RM Push Jerk
-Reps can be T&G or reset
-All building sets should be 5 reps, not just the final 5RM

WOD B
Yoked
5 rounds of 45 secs on / 15 off for max reps (15 mins)
1) Cal Row
2) Double KB Shoulder To Overhead 2 x 24/16kg
3) Chest To Bar Pull-ups

-Start on any station and move in order
-No extra rest between rounds, 15 secs between movements only

ACCESSORY
1) 3 Super Sets:
12-15 DB Upright Rows
12-15 DB Side Delt Flies
12-15 Banded Front/OH Raises (stepping on red band)
12-15 Band Pull-aparts
-Rest 1:30-2 mins-


2) Crossover Recovery

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