CrossFit PTBO – New You Challenge


5:00 of dynamic stretching then demo movements for tabata work.

4 rounds:

1x mountain climbers

1x plank hold

(4min total)

Immediately right into…

4 rounds:

1x sit ups

1x flutter kick

(4min total)


Kettlebell swing (Russian vs. American)

Pull Ups/ring rows

Metcon (AMRAP – Reps)

4x 30/30 at each station.

Perform 30sec work followed by 30sec rest at each movement. Clients can start on any movement and just rotate through in the same order.

A. Burpees

B. Air squat


D. Rowing

E. Push Up

F. Pull up/Ring Row

*24min total time