Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Strength

Push-ups (4 sets max reps

regressions for pushups:

from the bar
from the knees
full pushups)

Metcon

sign of the times (Time)

every 2 minutes for 4 rounds

20 single unders

5 pushups

8 kb deadlifts

6 burpees