Saturday, 3 February, 2018

WARM UP – MOBILITY
2 rounds:
12-15 Banded Face Pulls
12-15 Banded Presses
12-15 Banded Upright Rows
10 Ext. Rotations off knee each side
2 Wall Walks

WOD A
E3MOM x 3 super sets:
Max Strict HSPU’s (6-8 minimum)
8-10 DB Upright Rows
10-12 Lateral Raises

WOD B
18.0
21-15-9 reps for time:
Alt. DB Snatches 50/35lb
Burpees Over DB
—-
-DB must come below head height before switching hands
-Burpee must be two foot jump up/down

WOD C
3 rounds at an easy pace:
300m Row
Max UB Ring Push-ups (10-15+ minimum)
12-15 Banded Face Pulls w/3 secs negative

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