Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals
Warmup
5 pulls on rower get as close to 100 as possible
if over or under 100 do that many burpees
repeat once everyones done
Strength
Deadlift (5×3 with partner )
– feet flat
– back straight
– bar close
Metcon
maybe no (AMRAP – Rounds and Reps)
300m row
40 single unders
10 Toes to bars