Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Activation

1A: Banded Pull Aparts (Checkmark)

2×8

1B: Banded Pull Throughs (2×8)

Strength

1A: Bench Press (4×6, working across (no building))

1B: Ring Rows (4×8, pause for 3 seconds at the top and lower down slowly)

Metcon

Perfect 10s (AMRAP – Rounds and Reps)

8 min AMRAP

10 DB shoulder press

10 ring rows

10 burpees

10 sit ups