Monday, 19 March, 2018
WARM UP – MOBILITY
Red band shoulder warm-ups

Review Turkish get-up technique

WOD A
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side

In 15 mins complete 4 rounds for quality:
15-20 Hollow rocks (or 20-30s hollow hold)
4-3-2-1/arm: Dumbbell Turkish get-ups (4R+4L, 3R+3L etc…)
200ft Farmers Carry (2 x Heavy Kettlebells)

WOD B
3, 2, 1… REST
Complete 3 rounds for total reps: (30 min total)
3 min AMRAP Row (Calories)
2 min AMRAP Step down box jumps (24/20″)
1 min AMRAP Burpee bar touch (2 hand touch 6″ above max reach)
Rest 4 mins between rounds

Stagger heat 2 by 4 mins

ACCESSORY
3 rounds:
12-15 Hip extensions (weighed if possible)
8-10 Strict Toes to bar (3s controlled descent)
6-8 “ATYT” with light plates or on light CS bands
Rest as needed

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