CrossFit

Start the exercise with a few jumps to find the rhythm. Jump up and down by actively using your ankle joint. The movement is made by, in turns, moving one foot forwards and the other foot backwards between the jumps. Your shoulders must be relaxed during the entire exercise, and it is your wrists that create movement in the rope.

Hang from the highest bar with your back facing the bars. Your legs are cleared from the ground. Move your legs up and towards your hands. When you reach the top, move your legs slowly and controlled down to one side. Go as deep as you can before you lift them back up again and over to the other side. Keep your legs straight.

Stand with the weight bar resting on your shoulders in "rack"-position and with your feet hip-width apart. Hands are placed just in front of your shoulders. Tighten abdomen and back. Start the movement by making a quick and explosive jump. Split your feet so one feet lands in front of the other like if you were doing a lunge. At the top of the jump, press the bar up towards the roof so the bar is held with stretched arms and in split position when landing after the jump. From landing position, stretch your legs and stand up with the bar above your head. Move your front foot first, and then move your back foot. When standing up, the bar is lowered down steadily to starting position.

Grasp high on the T-handle with a firm grip. Maintain the grip and bend forward with bent arms. Assume a stable body position. Take a deep breath, activate your abdominal muscles and push forward, driving through your legs. Use your forefoot and maintain good contact/friction between your toes and the ground when pushing the prowler sled forward. Remember to breathe throughout the exercise.