WARM UP – MOBILITY

2 rounds:

~90s Row

Dynamic upper / lower body joint rotations

Full body stretch out: hip / hamstring / overhead etc.

Box step ups and box jump overs (step down)

Tech: Turkish get-ups w/ dumbbell

Review all DB/WOD movements and warm-up a few reps of each w/ a light-moderate DB.

WOD A

DUMBBELL CHIPPER

Complete for time:

50/40 Cal Row

40 Alt. Dumbbell snatch

30 Step down box jump overs (24/20″ step down)

20 Single arm DB thrusters (10/arm)

10 Alt. Single arm devil press

20 SA Dumbbell hang squat cleans (10/side)

30 Weighted box step ups (24/20″ 50/35 held anywhere)

40 SA Dumbbell overhead lunge steps (20/arm)

50 Cal Row

Rx: Single 50/35lb dumbbell

Stagger heat 2 by 4-5 mins as needed to start on the rowers.

WOD B

In remaining class time build to a 1RM Turkish get-up

TURKISH GET UP

1 Rep Max requires the weight be lifted once per side

ACCESSORY

2-3 rounds: rest as needed

8-10/side Dumbbell external rotations (elbow on knee)

8-10/side Powell raises @3,0,1,1

8-12 Ab-wheel rollouts

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