WARM UP – MOBILITY

Quick dynamic upper body rotations and warm-ups

1 rounds: 8-10 each:

Bench dips

Scap push-ups

Ring rows

Scap pull-ups

Review and warm-up: Bar dips / Push-ups / Pull-ups / Body rows

WOD A

Every 2 min x 6 sets: (3 supersets each, start on either and alternate)

A1) 5 Strict bar dips @3,2,X,1, rest 5-10s, ME unbroken push-ups

A2) 5 Strict pull-ups @3,1,X,2, rest 5-10s, ME unbroken body rows

Pull-up and dip reps may be jumping negatives (2s hold/3s down), banded, body weight, or weighted (much lighter than the past 2 weeks!)

Keep the reps smooth and tempo perfect, leave some juice for the ME / burnout sets.

Scale push-ups and body rows so that 8-10+ reps are attainable.

WOD B

PRAY FOR ME

Complete 3 rounds for total calories combined: (18 mins)

90s AMRAP: 15/12/9 Handstand push-ups + Max Echo Bike Cals

– Rest 90s –

90s AMRAP: 15/12/9 Toes to Bar + Max ski erg Cals

– Rest 90s –

Scale movement and/or reps on the HSPU and TTB so that you can get some good time in on the bike/ski, no more than 45s on round 1, but decrease reps each round for more time on the machines.

ACCESSORY

2-3 rounds: rest as needed

18-20 Alt. dumbbell bicep curs

18-20 Alt. front / side delt raise (light plates or DB’s)

15-20 GHD Sit-ups (or weighed anchored ab-mat sit-ups)

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