(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit


Warm-up (No Measure)

Recovery Day . The goal for the workout below is for the movement of blood and to help oxygenate the body. This should not be HARD. The pace of the workout is conversational (your able to talk).

2 Rounds

2 minutes Air Bike

2 minutes Row

2 minutes BikeErg

2 minutes Rest

* Do all 3 machines then take 2 min rest


Metcon (No Measure)


3 Rounds

30 Sit UPS

15 Hollow Rocks

Not for time (10 minute window)


Warm-up (No Measure)


10-15 Minutes

How will ROMWOD improve my training?

Increased ROM leads to better position and recovery in all Weightlifting, Olympic Weightlifting, and Athletic/Fundamental movements. Achieving better position leads to increased power and efficiency and decreased chance for injury.