CrossFit PTBO – CrossFit

Warm-up (No Measure)

3min of skipping

2 rounds:

8 hollow to open bar taps

8 inch worm crawl

4/4 lateral box step ups

8 squat press outs

30sec bar hang

10 eagle kicks

10 scorpions

Wrist circles

Metcon (No Measure)

Partner wod:

AMRAP in 5min:

P1 – 10 box jumps

P2 – max gripping plate hold (one plate in each hand by your side)

Rest 1min

AMRAP in 5min:

P1 – 10 push presses

P2 – max singles or doubles

Rest 1min

AMRAP in 5min:

P1 – 10 pull ups/20 ring rows

P2 – max plank hold

Rest 1min

AMRAP in 5min:

P1 – 20 KBS

P2 – max dead hang
If odd number, have a team of three and two of the three people=one person (doing the same amount of work).