WARM UP – MOBILITY
Dynamic hip and shoulder circles
Pre-squat hip openers + green band shoulder/lat/front rack stretch

Review kipping pull-ups + thruster technique

WOD A
THRUSTER X 10
EMOM x 10 (5 rounds of each alternating)
B1: 10 “unbroken” thrusters (start light-moderate weight build each set as needed)
B2: 8-12 Chest to bar pull-ups (or regular kipping pull-ups, or 5-8 strict banded pull-ups)

Trusters should be “heavy” but also done as smoothly as possible. Don’t go so heavy that you have to stop half way through the set. Aim to make small jumps each set. Newer athletes may keep the same weight across each set.

WOD B
DOUBLE DUMBBELL LADDER
Complete AMRAP in 12 mins of:
2, 4, 6, 8, 10… ect of:
Double Dumbbell snatch
Double Dumbbell squats
Push-ups + renegade row on dumbbells (1 rep = push-up / row / row)

Rx: 2 x 50/35
Score last completed round # + extra reps
Scale weights as needed, use the same DB’s for all 3 movements
Only one head of each dumbbell needs to touch the ground on the DB snatch
Shoulder must pass below your elbow on the push-ups

ACCESSORY
3 rounds: rest as needed
8-10/side x Bulgarian split squats (load w/ DB or KB by side)
16-20 Alternating bicep curls
20-25 Banded tricep press downs

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