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