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February 2, 2011

50 –  24″/18″ box jumps

100ft. Farmer walks (20lb./10lb.)

50 KB swings (28kg/14kg)

50 Sit-ups

50 DB split push-jerks (40 lbs./20 lbs)

800 m Run

50 Back extensions

A Better Warm-Up

http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf

Why does CrossFit have weird warm-up drills?  Everyday at CrossFit Alexandria we seem to find ourselves lying awkwardly on the ground doing  dynamic, yet strange movements before an intense WOD.  That’s because we are awesome trainers! – Haha!  Our warm-ups are not only about jogging and biking 20 minutes to elevate your body temperature and heart rate.  The warm-up is critical to your overall workout and competition performance.  To allow yourself to compete at your best, you must accomplish movements that incorporate stretching, functional movements, rigorous athletic movements, elevate heart-rate and body temperature, and work the whole body.  We no longer can afford to be one-dimensional if we want the best.  So work hard, break a sweat, and get warmed up!

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