What's your warmup?

[Thomas Covington]

What warmup do you work and when (if it changes)?

Personally, I do the standard CF WU (pushup/dip, pullup, OHS, SU, extensions), 10 x 2 on strength & skill days, 10 x 1 and 5 min or so KB juggling on metcon days.

[Jamie J. Skibicki]

2-5 miutes on the rower

[Stephanie Walters]

I like overhead squats, rowing, and some pull-ups.

[Jason R O'Dell]

Mainly just some squats, OH squats, dips and pull-ups to loosen my muscles up and maybe some time on the rower. Nothing really regimented. We have a warm-up on the board but I swear only new people do it.
Most of the people who have been around for a while do our own warm-up and shoot the sh*t before class.

[Joe Bernard]

Row 500m, do some pull-ups, push-ups, toes-to-bars, HSPU, and squats.

[Casey Raiford]

1. Finish my coffee
2. Erase the white board
3. Write on the white board
4. Carry a lot of weights around.
5. Turn on music.

I don't always follow that exact sequence. On heavily gymnastic days I'll also hang some bands from the pullup bars.

Just kidding.

We've always got a monthly 30 challenge going, so I usually start there. This months it's dead hang pullups, so I did 13. I always do some squats, PVC passthroughs, maybe some double under work or rowing. After that joint mobility work, and a few reps on anything that's sore.

[Tom Reyes]

For me, it's usually a 500m row, light. I'll follow that up with 3 rounds of 10 squats, 10 dislocates (PVC pass thru's), 10 ab-mat sit-ups and 10 pushups or 10 ring row's. If it's a lifting day, a 10-20 rep PVC or bar weight only of the movements also makes it into the rotation.

[Júlíus Magnússon]

500m light row followed by 5-10 minutes of dynamic mobility work. Lower body centric for squat and deadlift days, upper body centric for bench press and shoulder press days.

[Dominic Sirianni]

I either do a 500m row or about 10 minutes of light jump rope

then some mobility work like the agile 8 or simple 6

then some unweighted version of whatever the workouts movements are

[Shane Skowron]

I don't usually warmup for run or swim, unless they're sprints.

For strength, I warmup with light squats, deadlifts, and good mornings, and then a few ramp up sets at whatever what I'm doing.

For gymnastics and metcon stuff, I usually do something more extensive similar to the Greg A. warmup. Those are the workouts I'm a little more careful about not getting injured (not that it's ever happened).