WARM UP – MOBILITY
** Grab a light DB, & a green & red band **
Green band shoulder stretches: pecs, posterior, front rack
Hip openers / squat warmup

Tech/warmup some reps of WOD movements

WOD A
LETTUCE TURNIP THE BEET
7 Rounds of: 2 mins on / 1 min off (20 mins)
4 Burpee box jumps 24/20″
6 Pull-ups
8 SA DB thrusters 50/35lb

– Pickup where you left off the previous round for total rounds + reps
– Split DB thrusters 4 per side

WOD B
3 Giant sets:
15-20 Banded shoulder press
20 Alt. front and side delt raises
15-20 Bent over rear delt raises
– rest 90 secs –

– Step on band for shoulder press

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