Friday: Prowler ‘Fun’

Friday: Prowler ‘Fun’

So….how awesome is the prowler? How much ‘fun’ are we going to have on Friday?

The prowler really is an amazing piece of equipment for strength and conditioning. Just a few trips up and back will smoke just about anyone. The skill barrier is low – you can get just about anyone to do a few shuttles but the ‘will’ barrier is higher. Don’t believe me? Come check it out today and feel the awesome effects through out the weekend.

Tried to ‘tame the prowler’ before? Post your most memorable experience to comments.

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat5-5-3-3-3  Skill: Rowing Technique

  • 500 Meter Row test
B1. Press

  • 4-4-4-4

B2. Toes to Bar

  • 20 Second AMRAP
  • Review ‘efficient T2B vs ‘loop’
  • Strict T2B upscale

C. ‘Prowler’ Circuit

  • Coaches Choice (but it’s going to include everyone’s fav – the Prowler) – ‘enjoy’.
WOD: 21-15-9 reps for time

  • -Knees to Elbow
  • -DB Strict Press
  • -Overhead Walking Lunge Steps (both legs = 1 rep)
  • -Box Jumps/Step Ups