Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Strength

1A: Deadlift (5×5, building if appropriate )

RDLs if deadlifting doesn’t feel good

1B: Pull-ups (5×8, strict, banded if necessary)

Metcon

110% (AMRAP – Rounds and Reps)

AMRAP (6-8 min)

4 pull ups

8 wall ball shots

100m row