More beast stuff

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.

Warm-up

Mobility

Band hamstring

Glute stretch

Banded good morning

Deadlift

Take 15 min to do 4 sets of 4 reps of dead lift. Lift heavier than you did last week.

Metcon (Time)

Beast wod

Rx

15/12/9 ctb pull up

21/15/9 American kettle swing 53/35

Scale

Ring row

Russian

Elite (rx plus)

6/5/4 bar muscle up

21/15/9 American kswings 70/53

Extra Credit

2000 m row

50 strict pull ups

Crossover sym

Shoulder work

Mobility

Couch stretch

3 min per side