Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals


echo bike tug of war

(if you cant reach the pedals, fish game)


Hang Clean (6×1 building in weight each set if you can with good technique)

– keep the bar close

– full extension

– catch on the shoulders ready for the front squat

Deadlift (5×2 off blocks (45lb plates))

front plank reach (3x 10
– plank on forearms
– focus on not shiftin gyour weight side to side.