Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warm up

Echo bike / foam roller game

metcon

Stick season part 1 (Calories)

20 min partner workout

First 5 min

Partner 1: on echo bike

Partner 2: holding plank for as long as you can

*score total calories

(When partner 2 drops plank switch)

Stick season part 2 (AMRAP – Rounds and Reps)

*rest for 5 min

10 min amrap with partner

20 abmat sit ups

16 box jumps

20 abmat sit ups

16 single unders