Below you will find a list of four general warm-ups. We encourage performing a warm-up prior to the Workout of the Day (WOD). Feel free to alternate between all of these warm-ups, or choose one that you feel best suits the WOD.

"CrossFit Warm-up"

2-3 rounds of:
8-12 reps each,

-Pull-up | Ring rows
-Push-up
-Squat
-Sit-up
-Good-morning
-Samson Stretch (in seconds), each side

"SLIPS" Warm-up

2-4 minute stations of:

-Single leg balance (Front and    back scales practice)
-L-sit practice
-Inversion (handstand practice)
-Plank 
-​Stretch

Dynamic Warm-up

on a 10-30ft lane,

-High knees | Walking knee huggers
-Butt kickers | Walk toe grabs
-Sideways shuffle, each way
-Karaoka, each way
-Bear crawl (any variation)
-Inchworm
-Spiderman lunge
​-Crab walk

PVC Warm-up

2-3 rounds of:
10-15 reps each,

-Pass-throughs
-Side twists
-Leg swings, each side
-Overhead squats
-Sotts presses
-Good-mornings
-Shoulder Rotation Stretch    (in seconds), each side