Thanks to CrossFit Training Seminar Staff Flowmaster Joe DeGain (CF-L4) for this warm-up for Support Your Local Box Workout 3. DeGain owns and operates 810 CrossFit in Grand Blanc, Michigan. Enjoy!⁣⁣

GENERAL WARM-UP⁣⁣⁣

❖  10 minutes⁣:

• 1:00 jumping jacks⁣⁣
• Squat prep cycle + 10 pass-throughs⁣⁣
• 1:00 jump taps⁣⁣
• Squat prep cycle + 10 pass-throughs⁣⁣
• 1:00 lateral line jumps ⁣⁣⁣⁣

SPECIFIC WARM-UP

❖ 3 rounds:⁣⁣

• 6 deadlifts to the knees ⁣⁣
• 6 full deadlifts⁣⁣
• 3 left/3 right single-arm front squats⁣⁣
• 3 left/3 right single-arm thrusters⁣⁣
• 6 sit-ups⁣⁣
• 3 left/3 right step-ups⁣⁣

Weighted movements can be completed with dumbbells or substitute objects.

⁣If you have any questions, don’t hesitate to reach out to @CrossFitTraining, and once again, thank you for participating in the Affiliate Fundraiser!⁣⁣