WARM UP – MOBILITY
2 rounds:
10 hollow rocks + 10 superman raises
10 band dislocates + 10 band presses
10 ring rows
10 bench dips

WOD A
A1) Alt. EMOM x 4 sets of each:
1) 1-5 Strict muscle ups or 4-8 strict dips
2) 30 sec bike sprint

—rest 4 mins between A1 & A2—

A2) Alt. EMOM x 4 sets of each:
1) 4-8 Strict HSPU’s
2) 30 sec double or triple under AMRAP

Start on either A1 or A2, and start on either movement

WOD B
NICE FOR WHAT
3 rounds for time:
21 toes to bar
15 double kb shoulder to overhead 2×24/16kg
9 burpee box jumps 30/24″

Scale reps to 15-12-9 if needed

ACCESSORY
1) 8 sets:
8-12 barbell bicep curls (use a wight that you could do ~15 reps with so that 8-12 is sustainable)
-rest 30 secs between sets-

—rest 2 mins before starting triceps—

2) 8 sets:
8-12 DB tricep skull crushers (use a wight that you could do ~15 reps with so that 8-12 is sustainable)
-rest 30 secs between sets-

3) Crossover recovery

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