CFE Warm UP
Official CFE Warm Up:
Run: 1/2 mile easy jog or equivalent for Swim/Bike/ C2.
Run: 3 sets of 3 different CrossFit Running drills of choice with brief (100-200m) jog increasing to sprint between each. Follow up with 3 sprints <100m. 80%, 90%, and 100%. Recover completely and begin workout.
Swim/Bike/ C2: 3 sets of 3 different skill specific drills, follow with equivalent distance like the run but is conducive to your sport. Finish with 3 short sprints of 80%, 90% and 100%. Recover completely and begin workout.
Strength &Conditioning Warm Up:
DROM: Dynamic Range of Motion
Exercise specific skill work, warm up/ramp up of weight and intensities. The shorter the workout, the longer the warm up.