WARM UP – MOBILITY

2 rounds of:

10 Band dislocates

10 Band pec flys

10 Band chest press

15-20 Banded good mornings

2 rounds:

8-12 Step down box jumps

8-12 push-ups (hands on floor or box)

12-15 Band pull aparts

Warm-up / Tech: Bench press + Russian KB swing

WOD A

BUMP AND GRIND

Complete for time:

21-18-15-12-9-6-3 reps of:

Bench press (135/85)

Russian KB Swing (32/24kg)

Scale weights so that every set of bench press reps can be completed in 2-3 sets.

KB should remain close to unbroken, use a safe but challenging weight.

WOD B

In remaining class time, complete 3 sets of:

8-10 Barbell bent over rows @3,0,X,1 (moderate to heavy

12-15 Barbell bicep curls (use your second / lighter barbell)

15-20 Seated lateral delt flyes (light plates or DB’s)

Rest 15-20s between movements, 90s-2min between sets

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