WARM UP – MOBILITY

Dynamic shoulder warm-up and activations for pressing and pulling

With a light KB warm-up some pressing, pulling, and review Turkish get-ups

WOD A

Every 90s x 8 sets: (4 sets each alternating)

1) 6-8 Shoulder press @3,1,X,1

2) 6-8 Strict pull-ups @3,1,X,1

WOD B

Every 2 min x 6 sets (3 sets each alternating)

1)10-12 Glute bridge dumbbell bench press @3,1,X,1

2) 8-10/side Parallette plank supported kettlebell rows @3,0,X,0

Heavy but don’t max out on these, keep movements smooth and stable

WOD C

In 8 min complete as many quality reps of Turkish get-ups as possible.

Choose a light-moderate weight, where you can keep moving and maintain perfect reps throughout.

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