Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

View Public Whiteboard

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 rac, and eventually in front squat position

Metcon

we takin over (AMRAP – Rounds and Reps)

12 min AMRAP

400 m row

12 pushups

20 sit ups

20 renegade rows