A lot of attention in CrossFit is paid to the “WOD”, which is the meat and potatoes of the program. But equally as important is a good warmup. Crossfit Radio had Greg Amundson on their show last Monday and they asked him the question about warmup. Greg mentioned that the main thing about a proper warmup is to prepare the foundational movements in the warmup to result in crushing your times safely in the WOD.

He starts with a variety of circular movements with the neck, arms, hips, knees, etc. And follows with three foundational CrossFit movements:

Hip: He opens the hip with Overhead Squat and closes the hip with GHD Situps
Push: Either a Handstand Pushup or Dips
Pull: Pullup of course

Each is 10 reps.

Go to crossfit.com select execise and video’s and search for Greg Amundson warmup.

WOD:

50-40-30-20-10
Sumo Deadlift High Pulls
Push Press
Pullups

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