WARM UP – MOBILITY
Agility ladder + dynamic stretch

Banded shoulder warmups (pec circles, flies, rows)

WOD A
PURE WATER
1) 4 Rounds for time:
15 DB bench press 2 x 50/35lb
15 Ring rows
30 Situps

— REST 3 MINS BEFORE STARTING PT.2 —2)

4 Rounds for time:
15 Double DB bent over rows 2 x 50/35lb
15/12 Ring push-ups
30 Trunk twists @ BW

ACCESSORY
3-4 Sets:
8-10 KB bicep curls @ 41X2 tempo
– rest 20-30 secs –
8-10 KB French presses @ 41X2 tempo
– rest 90 secs –

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