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WEDNESDAY November 15, 2017

14
Nov

WEDNESDAY November 15, 2017

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 Minutes

Full body foam roll

and mobility hot

spots

Active Couch Stretch

Ankle Mobility

SKILL WORK

Handstand Walk (8-10 min)

Metcon

Warm-up (No Measure)

Pistol Progressions

Pick 2:

Pistol Wall Sit 2x:30e

Pistol Hold 2x:20e

Bench/Box 1-Leg Squat (for

more hip stability) 3x8e

Band Pistols (For more

depth) 3x6e

Weighted Pistol Holds

2x:20e

Metcon (AMRAP – Rounds and Reps)

10AMRAP

12 Alt Pistols

9 Toes-2-Bar

6 Burpee Box Jump Over (24/20″

Extra Credit

OPTIONAL:

x3

Back Extension x20

Russian KB Swing

x20

(R:60)

ROWvember (Distance)

Add your rowing meters here!

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