CrossFit PTBO – New You Challenge

Warm-up

3:00 of dynamic stretching

2 rounds:

5 wall squat

5 goblet squat or air

5 KB RDL (emphasize hamstrings)

10 walking lunges

Movements

Review Deadlift

Deadlift (4×5)

Light weight

Movements

Wall Balls

Metcon (AMRAP – Rounds and Reps)

Teams of two

AMRAP in 10min:

15 wall balls

Partner holds plank
**Switch every time 15 WB is completed.

If odd number, make one team of three and add in AMRAP light deadlifts. Rotate in stations.