Fantastic Friday Workout

CrossFit PTC – WOD

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Metcon (No Measure)

4 rounds of:

1:00 handstand push ups/ handstand hold

:20 rest

1:00 L-sit / chair sit hold, scale to hollow hold if unable to hang from bar

:20 rest

1:00 single leg jump rope/ single leg plate hop practice (scale to regular jumps if bothers knees/ankles)

:20 rest

Metcon (Time)

For time:

21-15-9

Assault bike calories

KB swings 53/35#

RX+ 70/53#

***This is a sprint! Run two heats when needed.