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RagingWhoreMoan
01-20-2014, 10:21 PM
The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal.


3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.