WARM UP – MOBILITY

Dynamic shoulder rotations and UB warm-ups

Green band stretch: Overhead / Pecs / Lats

Review Bench press technique and spotting protocol

WOD A

15 mins to build to a heavy 5 or establish a 5RM Bench press

BENCH PRESS X 5

WOD B

300

10 Rounds For Time:

5 Strict Chest to Bar Pull-ups

10 “Dumbbell Movement” Rx: 50/35lb

15 Ab-mat sit-ups

Rd 1 – Dumbbell Push Press

Rd 2 – Dumbbell Burpees (Push-up to stand w/ DB’s)

Rd 3 – Dumbbell Power Cleans (one end of each dumbbell must touch the ground)

Rd 4 – Dumbbell Bench Press

Rd 5 – Dumbbell Lunge Steps (DB’s held by your side)

Rd 6 – Dumbbell Front Squats

Rd 7 – Dumbbell Bent Over Rows

Rd 8 – Alternating Dumbbell Snatches

Rd 9 – Dumbbell Deadlifts

Rd 10 – Dumbbell Thruster

ACCESSORY

2-3 rounds: rest as needed

20-30 Band pull aparts

20-30 Banded tricep press downs

45-60s Weighted plank hold

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