Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
Warmup
Strength
Push Jerk (10 x 1 EMOM(every minute on the minute for 10 minutes)
use ~ 70-80% of your 1 rep max)
– bar on the shoulders with elbows up
– dip drive and crop to catch
– catch with arms straight
Metcon
Yeti (AMRAP – Rounds and Reps)
12 minute Partner AMRAP
break up reps with partner how you want
100m farmer carry
12 shoulder to overhead
60 single unders