Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

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Activation

1A: Band Pull Aparts (Checkmark)

3×8

1B: Band pass throughs (No Measure)

3×8

Strength

1A: Bench Press (3×8-10)

2A: Single Arm DB Rows (3×10-12)

Finisher

Drake (AMRAP – Rounds and Reps)

6-8 min Partner AMRAP

Partner 1: 12 push-ups, partner 2: plank until partner 1 finishes; switch

Partner 1: 8 shoulder taps (each side), partner 2: jumping jacks until partner 1 finishes; switch