WARM UP – MOBILITY

3 rounds of 30-45s skipping drills + red band shoulder activations + wrist/shoulder stretches

Warming up / technique work for WOD A:

~2 min: Hanging / Beat swing / kipping pull-ups

~2 min: Handstand holds / shrugs / negatives / kipping HSPU’s

(1/2 class start on each and then switch)

WOD A

Complete for quality: Challenge yourself as needed with movement selection and reps scheme: (15 min)

1) EMOM x 5: 30 Doubleunders + 6-10 handstand push-ups (Strict or kipping, scale to pike or regular push-ups)

– 5 minute rest –

2) EMOM x 5: 30 Doubleunders + 8-12 pull-ups* (C2B, chin over, jumping, banded, or ring rows)

*or 3-5 Bar muscle-ups for advanced athletes

DU’s should be 20-25s max

Start on either 1 or 2, complete all 5 mins there, rest / clean station, then complete the other.

WOD B

Grab out an empty barbell and warm-up some strict press and bent over rows, then:

Every 2 min x 7 sets:

Sets 1-3: 8-10 Strict shoulder press + AMRAP Banded upright rows

Set 4: rest / set-up for rows:

Sets 5-7: 12-15 Supinated bent over rows + AMRAP Band pull aparts

Build on each barbell weight to a heavy but not max set of each

Aim for 15-20+ hard reps on the banded work

Bars from the ground for the strict press

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