WARM UP – MOBILITY
** Grab a warmup weight DB **
Jog on the spot, high knees, jumping jacks etc.
Big full body dynamic warmup

Tech / warmup WOD movements

WOD A
50 SHADES OF WAHEYYY
For time:
50 SA DB thrusters 50/35lb
50 Pullups
50 Alt. DB snatches 50/35lb
50 Pushups
50 Goblet lunges 50/35lb
50 Burpees
—-
Scaling:
DB: try to scale weight down vs reps if possible
Gymnastics: again, try to keep the reps as high as possible, scaling the progression instead. Rep can come down to 30-40 though if needed.

WOD B
3 sets at your own pace:
10-15 Split stance paloff press /side
15-20 Banded face pulls
16-20 Banded deadbugs
15-20 Banded sit-ups

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