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!