WARM UP – MOBILITY

Dynamic joint warm up, hip and shoulder circles, air squats

Thoracic rotations/activations + overhead stretch

Pre-squat hip opener lunge

Scap pull-ups + beat swings

Movement standards and technique review for barbell thrusters and Rx & Scaled pull-ups

Partner up and warm-up for WOD

WOD A

CROSSFIT OPEN 19.5 (RX)

33-27-21-15-9 reps for time of:

Thrusters (95/65)

Chest-to-bar pull-ups

Time cap: 20 minutes

Add uncompleted reps to 20:00

— OR —

CROSSFIT OPEN 19.5 (SCALED)

33-27-21-15-9 reps for time of:

Thrusters (65/45)

Jumping pull-ups

Time cap: 20 minutes

Add uncompleted reps to 20:00

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head.

ACCESSORY

Cool down (5-7min easy bike), rollout, stretch shoulders and hips

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