CrossFit PTBO – CrossFit

Floor Work

Laps around the rig, single file:

– Run (2x)

– Shuffle side to side facing outer wall (1x)

– Shuffle side to side facing rig (1x)

– High knees (1x)

– Butt kicks (1x)

– Bear walk (1x)

– Crab walk (1x)

– Ape walk (1x)

Arm circles

Leg Swings

Wrist stretches


Proper form/modifications:

Goblet squats

Box Jumps

Pull Ups/Ring Rows



Metcon (AMRAP – Rounds and Reps)

Teams of two:

AMRAP in 25min:

Buy in: 400m row each


30 Goblet Squats

30 Box Jumps (24/20)

30 Pull Ups/Ring Rows

30 Burpees

30 T2B