WARM UP – MOBILITY
Big dynamic full body warm-up and stretch out

Warm-up strict pull-ups + review scaling options
Review/warm-up each DB movement with light DB’s

WOD A
300
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “Dumbbell Movements” (50/35lb)
15 Ab-mat sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees (push-up on DB then stand up with them)
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps (DB’s held by your side)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thruster

ACCESSORY
Crossover Symmetry “Plyo” “Iron Scap” or “Recovery”

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