Our workouts are constantly evolving. Sonjia is always introducing new moves to keep us interested and challenged. Our “old” warm ups consisted of 3 – 5 rounds of old school moves – body weight squats, easy assisted pull ups, pushups, and sit ups. But I gotta say, our new mobility warm up feels SOOOOO good on my legs, hips, chest, shoulders, and back. The tempo in these videos is much faster than what I do (this is a WARM UP for crying out loud), but you can get the idea of the move.
Mobility Warm Up
- Front & Lateral Leg Swings (Standing)
- Alternating Leg Swings (Laying Down)
- Prone Scorpion Stretch
- Shoulder Pass Through with Pipe
- Arm Hauler
After the mobility warm up, we typically do a few more active warm up moves to raise the heart rate and continue to warm up the muscles (ex. jumping jacks, frankenstein walks, lateral lunges + shuffle, walking lunges).
All together, the mobility and active warm up takes around 15 minutes – which is fine by me. I’m a SLOW warmer-upper and like to ease into the more intense crossfit workouts.
How do you warm up? What are your favorite techniques?
Disclaimer: I’m not a trainer. I have a degree in irrigation. I don’t have any injuries or limitations for any of these moves, and I always listen to my body. I bring a year of having been personally trained into any workout, so I guess I have a bit of knowledge about me, my body, and the basics of good form. Talk to a pro for personal guidance.