Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
Warmup
echo bike tug of war
(if you cant reach the pedals, fish game)
Strength
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.
)