WARM UP – MOBILITY

Quick dynamic shoulder warm-up + push/pull activations

8-10 Scorpions & Iron Crosses

Review bench press technique and spotting

WOD A

BENCH PRESS X 4

Every 2:30 x 5 sets:

Bench press: 8, 6, 4, 4, 4

(Start at ~60% and build each set to a heavy set of 4)

WOD B

DEATH BY DEADLIFT & PUSH-UP

Complete as many rounds as possible:

On the first minute complete: 1 Deadlift + 1 Push-up

On the second minute complete 2 Deadlifts + 2 Push-ups

Continue on until you can not complete the required work within the minute.

Your score is your last completed round # + completed reps in your last round

Rx:185/125

*** Deadlift weight should be relatively light today, ideally 45-50% of 1RM, no more that 55%!***

ACCESSORY

3 sets, rest as needed:

6-8/leg Single leg RDL (hold weight in opposite hand to working leg)

8-10/side Staggered stance bent over rows

15-20 GHD Sit-ups (sub to v-ups or tuck-ups)

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