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May

ISP CrossFit > Daily Workout > CrossFit Warmup CrossFit Warmup

The official CrossFit Warm-up is in the April 2003 CrossFit Journal

  • 2-3 rounds of 10-15 reps of
  • Samson Stretch:  Interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders.  Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge.  (Do the Samson Stretch once each round for 15-30 seconds.)
  • Overhead Squat with broomstick or PVC pipe
  • Sit-up
  • Back-extension or supermans
  • Pull-up
  • Dip

Note that for a workout that's dip or pull-up-centric, you might want to do something else in the warm-up.

Courtesy of CrossFit Inc.