April 11, 2020
Warm-Up for Workout 2: Support Your Local Box Fundraiser

Thanks to CrossFit Training Seminar Staff Flowmaster Rob Lawson (CF-L3) for this warm-up for Workout 2. Enjoy!⁣

GENERAL WARM-UP:⁣⁣

Work for 20 seconds, rest for 10 seconds, alternating between each movement:⁣

  • Hop in place ➞ Plate hops ⁣
  • Scap push-ups ➞ Push-ups⁣
  • Air squats⁣
  • Squat thrusts⁣⁣

Suggestion: 2-3 rounds, increasing the pace and/or movement difficulty each round

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SPECIFIC WARM-UP:⁣

Double-Under “Penguin Drill” ⁣⁣

  • :30 sec. jump w/ single hand taps (without rope)⁣
  • :30 sec. jump w/ double hand taps (without rope)⁣
  • 1 min. single/double-under practice or jumping jacks⁣

⁣Burpee Warm-Up⁣

  • 10 stepping back/stepping up⁣
  • 10 jumping back/stepping up⁣
  • 10 jumping back/jumping up⁣ ⁣⁣

⁣If you have any questions hit us up CrossFit Training (here). We’re happy to help! ⁣⁣