Fun Friday Workout

CrossFit PTC – WOD

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Metcon (No Measure)

4 sets for quality of:

:40 hollow hold

:20 rest

:40 handstand hold/handstand walking practice

:20 rest

:40 hanging L-sit/ knee raise hold

:20 rest

:40 core plank hold (elbows)

:20 rest

Metcon (4 Rounds for reps)

4 rounds for total reps of:

1:00 alternating dumbell snatches 35/20#

1:00 lateral burpees over the dumbell

1:00 single arm dumbell thrusters (switch hands every 5 reps) 35/20#

1:00 rest

RX+ 50/35#