Hold and Go

“Virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery… ” -Greg Glassman, founder of CrossFit.

Four rounds for total seconds plus reps of:
Plank Hold, 30 seconds
Push-ups, 30 seconds
Air Squat Hold, 30 seconds
Air Squats, 30 seconds
Dead Hang Hold, 30 seconds
Pull-ups, 30 seconds
V-sit Hold, 30 seconds
Sit-ups, 30 seconds


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