1. As a group, review the elements of the Pre-Class Dynamic Warm-up.
2. Technique Review: The Reverse Sled Pull, Slamball, Prowler Push
3. Walk through stations with team, know height adjustments for the bike and weights for exercises for each teammate.
4. “Crossfit Casserole”
Teams of 4-5:
5:00 at each station:
30m Prowler Push 140/90 added
10m Farmers Carry 70/53
30m Reverse Sled Pull 180/160
Calorie Assault Bike
Teams start at different stations. Entire Team is at one station together. Only one Athlete works at a time for Prowler, Sled, Farmers Carry. 2 Athletes can work at a time for Row, Assault Bike and Slamball but don’t have to. Teammates switch in and out as needed and try to get as many reps as possible at each station.
LIII: as Rx’d
LII: scale Farmers Carry weight, Prowler and Sled weight as needed, choose a weight for the sled and prowler that either all teammates can handle or can switch out easily.
LI: Rest as needed between turns at each station (ideally go 1 for every 2 times your teammates go). Empty Prowler Push, adjust weights for other exercises as needed.