CrossFit Momentum – Momentum Striking
Warm-up
Warm-up (No Measure)
Jump rope 3min
Footwork ladder
Striking Skill Work
Warm-up (No Measure)
Skill work:
1. Double jab
2. Pad work jab/cross/block/cross (hook/block/hook/cross)
Metcon
Metcon (AMRAP – Reps)
1min work/30sec rest
10 rounds alternating
1. 1-10 punches, sprawl
2. Max calories ski/row/bike
Extra Credit
ROWvember (Distance)
Add your rowing meters here!