Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Activation

1A: Banded walks (Checkmark)

8 steps Forward and backward, then 8 steps side to side

2A: Banded Glute Bridge (green mini band)

Strength

1A: Front Squat (4×8 working across)

2A: Push Press (4×6 working across)

Metcon

10/10 would do this again (AMRAP – Rounds and Reps)

8 min AMRAP

20 single unders

8 abmat sit ups

8 jump squats

Walking lunges (rig to wall)