“SUBURBAN COMMANDO”

31
Aug

“SUBURBAN COMMANDO”

J5 CrossFit – CrossFit

day 3 – its go time now folks we have a lot of work to do lets get our butts in gear.

Warm-up

coaches choice

Mobility

calf roll out

banded hip

hamstring

Skill Practice

todays skill practice is based on plyometrics and gymnastics

spend 10 mins practice

box jumps at various heights and rebounding

practice hspu and hs walking

Metcon (Time)

for time 12 min time cap

21-15-9

RX

hand stand push ups

pull ups

air squats

sit ups

scaled

hr push ups

ring rows or banded

air squats

sit ups

RX+ ELITE

hspu

ctb

air squats

sit ups

Extra Credit

5 min emom

5 plate hop burpee

6 reverse lunge w/ plate over head

3 sets 8 bent over row