Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

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Warmup

Open challenge 24.2

Handstand Hold

Level 1- 10 sec

Level 2- 45sec

Level 3- 1:15sec

*if you can’t hold a handstand —> barbell hold overhead or tall plank for 10sec

strength

Overhead Press (4×6)

start from good front rack position, finish with good overhead position

metcon

6 minute abs (AMRAP – Reps)

40 second on 20 seconds off

Movement 1 – side to side leg lifts

Movement 2 – v ups

Movement 3 – DB sit ups

Movement 4 – DB leg lifts

Movement 5 – mountain climbers

Movement 6 – plank up downs