Youth Fundamentals – Wed, Sep 13

Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

-rdl

-bent over row

-heavy hold w/ 2 kb

-bike .25 miles

-echo bike tug of war

Strength

Deadlift (5 x 5 (building in weight each set)
-back straight
-feet flat
-bar close)

Metcon

pump day (Time)

2 mile bike w/ partner

partner1 : bike

partner 2: heavy hold

(when partner 2 drops weight switch)