WARM UP – MOBILITY
Dynamic shoulder warm-up + Red band press/pull activations
Tech / Review: Strict HSPU + Pull-up

WOD A
VIVA FOREVER
Complete for time:
10, 9, 8… 3, 2, 1 reps of:
Strict pull-up
Strict handstand push-up
Ab-mat Sit-ups x 2 (20, 18, 16… 6, 4, 2)

Scale your Pull-ups & HSPU’s (no kipping) so that most of your early sets can be completed unbroken or in 2 quick sets

WOD B
1) 3 supersets:
12-15 Dumbbell bench press
6-8/side Single arm ring rows @3,0,X,1
– rest ~2 min between sets

2) 3 supersets:
12-15 Dumbbell tricep rollbacks
15-20 Banded face pulls (red band)
– rest ~2 min between sets

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
8-12 Ab-wheel roll-outs after every 2-3 movements

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