Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Mobility

1A: Sumo squat to stand (Checkmark)

2A: Leg swings (Checkmark)

3A: PVC squat (Checkmark)

Strength

1A: Back Squat (5×5 building in weight if appropriate)

2A: Push-ups (5 rounds of as many reps as possible)

Metcon

Black Belt (4 Rounds for time)

21 – 15 – 9 – 3

Med Ball Squats

Ball Slams

Row for calories