Hey let’s do the beast wod

J5 CrossFit – CrossFit

After going to the beast on sat I thought it would be fun to incorporate some of them into the weeks already scheduled program. Enjoy

Warm-up

Mobility

Low back stretch

Hamstring stretch

Shoulder pass through partner

Glute stretch

Metcon (Time)

Beast wod 14 min time cap

Rx

50 / 40 cal row

30 reverse lunge 135/95

15 power snatch 135/95

50 wall ball 20/14

30 ttb

15 hang cleans 135/95

Note time when finished the movements listed

With remaining time complete max double under

Scaled and rx

Scale

Same row

95/65

20/14 wall ball

Hanging leg raise

Metcon (AMRAP – Reps)

Max double under

Extra Credit

50 reps with 45/35 strict press ( 1 sec hold at top)

Hand stand push up 3x 8

Dip 3x 15

Mobility

2 min ea side lat pull

2 min ea side ankle stretch