WARM UP – MOBILITY
Banded shoulder warmups alternating w/pull-up & push-up/bench dip drills

WOD A
WEIGHTED PULL-UP X 3
WEIGHTED BAR DIP X 3
Alternating every 1:15 x 6 sets of each:
7-5-3-7-5-3, wave loading
1) Weighted pull-ups (any style)
2) Weighted bar dips

-Start light and build, aiming to go a little heavier on each rep scheme the second time around
-Same guidelines with bands

WOD B
DIRTY DOZEN
12 min AMRAP:
12 push-ups
12 pull-ups
12 OH walking lunges 55/35lb plate

-Scale reps to 6-10 as needed

ACCESSORY
3-4 sets, rest as needed
8-10 DB bench press
8-10 DB bent over rows
2-3 crossover plyo exercises each set

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