Thanks to CFHQ Seminar Staff Flowmaster, Rob Lawson (CF-L3) for this warmup for Workout 2 of the Support Your Local Box Fundraiser. 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)
SPECIFIC WARMUP:
👉 Double Under “Penguin Drill”
▪️ :30sec Jump w/ Single Hand-taps (without rope)
▪️ :30sec Jump w/ Double Hand-taps (without rope)
▪️ 1min Single/Double Under Practice or Jumping Jacks
👉 Burpee Warmup
▪️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: https://www.instagram.com/p/B-1-bfHnegG/) , we’re happy to help!
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