Kelly Starrett, founder of San Francisco CrossFit, has some really good advice on warming up the shoulders and hips.  These are just the previews, so if you are interested, sign up for the CrossFit Journal subscription.  I believe it is $25 per year.  It has a ton of phenomenal content.  I definitely recommend it to anyone interested in reading about fitness.  Feel free to use some of these drills when we are warming up.

Links –


Schedule –

  • Mobility Warm up
  • WOD warm up – 2X
    • Push ups – 3 Close / 3 Neutral / 3 Wide
    • Pull ups – 3 Close / 3 Neutral / 3 Wide
    • Squats – 3 Close / 3 Neutral / 3 Wide
    • 5 Sit ups
    • 5 Supermans
  • Overhead Squat – 3×3 – (Perform 3 warm up sets)
  • WOD – 3 rounds for total calories/reps
    • Row – 1 minute
    • Dumbbell Squat Clean – 1 minute
    • Rest – 1 minute
  • Stretch / Foam Roll
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