Sunday, 18 March, 2018

WARM UP – MOBILITY
Big dynamic stretch
PVC dislocates/shoulder warmups

OHS/Snatch Balance warmup

WOD A
Snatch Balance x 3
A1) 15 mins to build to a 3RM Snatch Balance

A2) E2.5MOM x 3 sets:
3 Snatch Balance @ 85-90%

WOD B
Front Squat x 10
E3MOM x 3 super sets:
10 Front Squats @ 60%+ of 1RM
10 Lateral Box Jump Overs – keep these fast, use a 12″ box or jump a roller if needed

WOD C
C1) 3 super sets:
12-10-8 Seated Wide Grip Shoulder Press
12-10-8 DB or KB Upright Rows
-Rest 2 mins between sets-

C2) 3 super sets:
15 DB Bench Press
15 Double DB or KB Bent Over Rows Neutral Grip
-Rest 2 mins between sets-

ACCESSORY
Crossover 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