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Old 12-21-2008, 11:12 AM   #6
james forshaw
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Join Date: May 2008
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At the moment, mine looks like this...

10 reps of the following:

Standing leg swings (each side - dynamic hamstring stretch)
Pull-ups
Split squats (each side - dynamic hip flexor stretch)
Shoulder dislocates
Dips
Standing leg swings
KBS
Overhead Squats

Takes about 3-4 mins which IMO is enough to get the heart-rate going, and I think it covers all muscle groups whilst addressing shoulder/hamstring flexibility (which I'm sorely lacking).
My best Fran is well under 3 minutes rx'd, but a full Crossfit warm-up I'm convinced would take far too much out of me. Never done one though, so it's just speculation.
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