(931) 644-8890 lorencrowder15@gmail.com

CrossFit Overton – CrossFit

Metcon (AMRAP – Rounds and Reps)

Recovery Day

AMRAP x 12 MINUTES

4 Strict Pull-ups

8 Hand Release Push UPS

12 Sit UPS

16 Calorie Machine
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).

Weightlifting

Shoulder Press (5-5-5-5-5)

Moderate to moderate heavy across all 5 sets around 65-70%

Mobility

Warm-up (No Measure)

ROM WOD

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.