WARM UP – MOBILITY

Dynamic running warm-up + lower body dynamic stretches

Banded upper body / shoulder warm-ups + overhead stretch

Review + Warm-up: Power Cleans + S2OH

Kipping pull-up / C2B + Dips / Ring dips

Partner up with someone of similar level if possible and warm-up for WOD A.

WOD A

PUSH, PULL, AND DRAG

With a partner of similar ability, complete for time:

6 rounds of:

15/12 Cal Row

10 Shoulder to overhead (115/75)

10/8 Chest to bar pull-ups

Directly followed by 6 rounds of:

15/12 Cal row

10 Power Cleans (115/75)

10/8 Ring dips

—-

Alternate complete rounds with your parter (3 round of each triplet)

Rounds should be under 2 min each, scale movements / weights / reps accordingly

Scale C2B to regular pull-ups, jumping variation, or ring rows.

ACCESSORY

3 rounds: rest as needed

16-20 Alt. dumbbell upright rows

12-15 Cross bench dumbbell pullover (single dumbbell)

25-30 Band pull-aparts

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