WARM UP – MOBILITY
Quick dynamic shoulder warm-ups
KB shoulder warm-up drills: Halos, presses, rows, windmills etc.
Review/Practice KB Snatch (prep for WOD B)

Strict pull-up + Dip warm-ups and prep for WOD A.

WOD A
WEIGHTED BAR DIP X 3
WEIGHTED PULL-UP X 3
Alternating EMOM x 14 mins
A1) 3 alt. sets of each
Mins 1-3-5) 3 Weighted pull-ups
Mins 2-4-6) 3 Weighted bar dips
(Instead of using bands today, complete the required reps but jumping up and using a 4-5s controlled negative on each rep)

-Min 7&8 rest-

A2) 3 alt. sets of each
Mins 9-11-13) 8 Weighted bench or box dips (Plate loaded on lap/thighs)
Mins 10-12-14) 8 Ring rows (elevate feet if possible but maintain full ROM)

WOD B
CROSSFIT.COM 181118
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Scale KB weight and/or reps on the pull-up to maintain a high intensity.
Pull-ups: scale to jumping pull-up or 15-12-9 banded.

ACCESSORY
3 sets: rest as needed
8-10/side x Half kneeling dumbbell press (@3,1,X,1)
8-10/side x Parallette plank supported DB row (@3,1,X,1)
30 Med ball Russian twists (15/side)

Crossover Symmetry “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