I’ve talked about Range of Motion (ROM) before, and I’m going to let Freddie Kamacho @ CrossFit One World harp on it for me.  Freddie makes some key points which I’ll summarize below

  • Half Range of Motion is half the work and half the power output
  • If you aren’t doing full ROM and you post your time on the board, it isn’t legit and you’re cheating the others in the class who are doing full ROM
  • Sometime you might not know if you aren’t doing full reps, so make sure you ask me to check your reps before or during the workout.

Links –

The new Fundamentals Group - PJ, Matt and Claudia
The new Fundamentals Group - PJ, Matt and Claudia

Schedule –

  • Mobility Warm up – Foam Roll
  • WOD –
    • 5 min Row for total calories
    • 4 min wall balls
    • 3 min double unders
    • 2 min push ups
    • 1 min pull ups
  • Finisher – L-Holds – 5 sets Max Hold – 30 seconds rest
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