Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Strength

High-Hang Clean (6 x 2)

hip clean

start learning how to extend and shrug from power position

then how to catch the bar in front rack, and eventually in front squat position

Metcon

vanderpump rules (Time)

6 rounds for time

4 hanging leg raise

8 pushups

12 sit ups

16 air squats