DATE – Friday July 4th

 

Warm-up/mobility: Quick dynamic shoulder warm-up, pec stretch on the floor

– Review Turkish get-ups

 

WOD A) EMOM x 12: (4 sets of each movement, start on any movement)

1) Wall walks x 2-4 (controlled, keep hands under the shoulders)

2) Turkish get-up x 1 (R+L)(Heavy as possible)

3) Doubleunders x 30-40 (or practice for 40s)

 

WOD B) Wendler bench press – Cycle 3, Week 3 (15 min)

3-5 warm-up/building sets (rest 60-90s) then;

5 @ 75%

3 @ 85%

1+ @ 95%

 

WOD C) Row intervals total meters: (16 min)

30s Sprint / 90s Rest x 8 rounds

 

– Maximal effort each set. Record meters rowed each round on scrap paper and combine 8 scores for total meters rowed.

– If solo, set rower to 30 on/90 off. If paired up set to 30on/30off and alternated rounds with your partner. Use individual rowing timers, not big clock today.

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