Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
warm up
relay race
1 rep= down and back from rig to wall
4 shuttle runs
3 shuttle bear crawl
2 shuttle right foot hop
2 shuttle left foot hop
metcon
best part (Time)
for time with a partner:
buy in: 400m run together
2 rounds
30 air squats
20 push ups from knees
10 ring rows or jumping pull ups
buy out: 200m run together