WARM UP – MOBILITY
5 mins dynamic – hamstring focused

2 rounds with a light-med weight KB:
6-8 SL RDL’s /side
6-8 SA shoulder press /side
12-15 Swings
6-8 SA bent over rows /side

WOD A
DEADLIFT X 6
SHOULDER PRESS X 6
Alt. EMOM x 5 sets of each:
1) 6 Deadlifts
2) 6 Shoulder press

-Work at approx. 60-70%, weights should be challenging but not to failure

WOD B
DRIP TOO HARD
15-12-9-6-3 reps for time:
Hang power cleans 165/105lb
Handstand push-ups

-Choose progressions that allow for 2-3 sets max first round

ACCESSORY
3 sets, easy pace:
12-15 DB lateral raises
10-12 Double DB bent over rows
15 Barbell g-mornings

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