DATE – Monday

 

Warm-up/Mobility) (10 mins)

 

4-5 mins quick dynamic lengths: high knees/butt kicks, lunge openers/lateral lunges, duck walk

Band pull-aparts

 

WOD A) (15 mins) Close Grip Bench Press: 5×3 @ 75-80% of 1RM

 

WOD B) For time: (20 min cap)

 

400m Sandbag Run

2/1 Rope Climbs (Guys/Girls)

100’ Overhead Weighted Carry 2 x 20/12kg

15 Pullups (Try chest to bar if you can)

15 Dips

50’ Front Rack Walking Lunge 2 x 20/12kg KB’s

15/10 Handstand Pushups (to abmat or inverted pushups as mod)

50’ Front Rack Walking Lunge 2 x 20/12kg KB’s

15 Pullups (Try chest to bar if you can)

15 Dips

100’ Overhead Weighted Carry 2 x 20/12kg

2/1 Rope Climbs

400m Sandbag Run

 

-OR-

 

WOD C) For time: (20 min cap)

 

400m Sandbag Run

2/1 Rope Climbs (Legless accent if you are experienced and strong enough)

100’ Overhead Weighted Carry 2 x 32/20kg KB’s

7/5 Muscle Ups (Practice a jumping muscle up if you almost have one)

50’ Front Rack Walking Lunge 2 x 24/16kg KB’s

15/10 Deficit Handstand Pushups 4/2”

50’ Front Rack Walking Lunge 2 x 24/16kg KB’s

7/5 Muscle Ups

100’ Overhead Weighted Carry 2 x 32/20kg KB’s

2/1 Rope Climbs (Legless accent if you are experienced and strong enough)

400m Sandbag Run

 

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