Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
Warmup
strength
Bench Press (1×1)
teach bench and spotting
if technique is competent, work up to heavy rep, stop as soon as technique breaks down
Metcon
serenity (Time)
3 rounds with partner
20 bench press light weight
20 cal on rower
3 rounds with partner
20 single arm devils press15#/10#(10 each arm)
50 situps