Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Pull-ups (4 sets as many good reps as possible using bands as needed)

Metcon

bar burn (AMRAP – Rounds and Reps)

1 Burpee

1 Pullup

1 toes to bar

Add one rep to each after every round

Ex. (round 2)

2 burpees

2 pull ups

2 toes to bar

jumping pullups/leg raise if need to regress