WARM UP – MOBILITY
Dowel shoulder / thoracic warm-ups & openers

Bulldog hip complex:
5 reps of each on the R, then 5 each on the L:
(knee should stay bent 90 on all reps except the last one)
Hip Rotation clockwise
Hip Rotation counter clockwise
Fire hydrant
Donkey Kick
Lateral straight leg lift

2 sets: Overhead squat warm-up w/ dowel or empty bar.
15 reps unbroken if you can, if not, short rest on back rack between sets of 5.
5 x 3s down, fast up
5 x 3s down / 3s hold / fast up
5 x 1+1/4 reps

WOD A
OVERHEAD SQUAT X 2
Every 2:30 min x 6 sets: (15 mins)
Overhead squat: 8, 6, 4, 2, 2, 2
– Start at a light/moderate but smooth weight, and build each set towards a heavy double or 2RM

WOD B
Review power snatch & kipping bar muscle-up / pull-up technique:

CROSSFIT OPEN WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

— OR —

CROSSFIT OPEN WOD 16.3 – SCALED
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

– For the jumping C2B, the pull-up bar should be 6″ above your head for the Rx standard.
– Pick one of the above workouts to complete or scale to a suitable combination.
Eg:
10 Power Snatch 75/55
3 jumping bar MU or 5 Regular or Chest to bar pull-ups

ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”

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