Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Dead hang

Strength

Push-ups (4 sets max reps)

rope pull (Time)

Metcon

Deck of cards metcon (Time)

groups of 3

one partner grab a card at a time

suit = exercise

number = amount of reps

done when you do every card in the deck

Hearts – Situps

Clubs – burpees

Diamonds – shoulder taps

Spades – jump squats

Joker – 1 minute plank

FUN GAME

blob tag