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!