On the Prowl

CrossFit Hakkapeliitta – CrossFit

Metcon (AMRAP – Rounds and Reps)


In teams of two:

50 Air Squats

50m prowler push (mod)

5min amrap

40 Wall Ball

50m prowler push

5min amrap

Workout Brief

How the workout works is, one person starts on the air squats, then as soon as they are done, they move on to the prowler push and the other person can get started on the air squats and so on. They perform 6min of the first couplet, before moving on to the next one. Only one person can be performing each movement at a time, so if person 2 catches person 1, they need to wait until they are done before starting on that movement.

There is no rest between the first and second couplet.


Prowler and Wall Ball: Scale load and height as needed for wall ball and load for prowler. Scale reps too if you think some athletes will take too long to get through one round.

Warm Down

Partner stretches (1min per stretch per person):

loaded wall stretch

partner hamstring roll out – use a barbell or heavy roller for this

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