Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Strength

Deadlift (5×3)

teach deadlift build up to heavy one rep with partner.

don’t move up if you’re unable to display good technique

Metcon

Hold n run (AMRAP – Reps)

Partner 10 minute AMRAP

Partner 1 holds 2 heavy KB

Partner 2 runs as many shuttle runs as possible

switch when partner 1 drops

score shuttle run laps