Prototype Training Systems (CrossFit Prototype) – Youth Fundamentals

Warmup

Strength

Push-ups (3x max reps)

use a modification you can do at least 8 reps with

Ring Rows (3 x 8 with feet as far forward as you can with good technique)

keep your body in a straight line

full range of motion

slow on the way down

Metcon

bike plank (Time)

bike 3 miles as fast as possible

partner needs to be holding a plank to bike

switch when tired