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Old 02-13-2007, 12:43 PM   #2
Jeff Martin
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Join Date: Feb 2004
Location: Ramona  Ca.
Posts: 1,318
Cool another KM instructor!
Towel pull ups are a good sub for the rope climb. From the FAQ page:

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.



(Message edited by jeff_m on February 13, 2007)
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