Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

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Warmup

60 foot dash (Time)

Strength

Reverse Lunge (4 sets 5 reps each leg)

start body weight

add weight if able

Metcon

periwinkle (AMRAP – Rounds and Reps)

8 minute ascending ladder

1 burpee

2 sit ups

3 air squats

add

+1

+2

+3

each round