Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Activation

1A: Band Pull Aparts (Checkmark)

3×10

1B: Shoulder rotation (Checkmark)

3×10

1C: Banded External rotations (3×10)

Strength

1A: Inverted Rows (Checkmark)

3×10

1B: Dead Hang (Time)

max time

Metcon

Like a Ninja (AMRAP – Rounds and Reps)

8-10 min AMRAP

10 Box jumps – up and over

10 candle stick rolls

10e Plank shoulder taps (feet on box)

20s Dead hang