Friday, July 16, 2021

WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
2-3 rounds of:
30-45s Skipping drills

Red band press / pull activations

Review /Tech: bench press and bent over rows and set up/warm-up for WOD

WOD A
200**
Complete for time:
100 Bench press* (95/65)
(every break complete 30 doubleunders)
100 Bent over rows* (95/65)

(every break complete 15 ab-mat sit-ups)

Keep the DU’s sets to 30-45s, scale reps or to 60 singles as needed
You should be able to start with ~15-20+ of each movement with the weight you choose.
Maximum or “CAP” of 10 rounds of each movement to complete the 100 reps.
(Last completed Sept 25th, 2020)

WOD B
Rest and recover from WOD A, then In remaining class time work through 2-3 rounds each alternating:
B1) 12-15 Barbell bicep curls
15-20 Bent over reverse flys (light plates or DB’s)

  • rest 60s –
    B2) 12-15 Barbell skull crushers / tricep extensions
    15-20 Pec Flys (Light plates or DB’s)
  • rest 60s –

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