DROM-Dynamic Range Of Motion

• arm circles – single arm, forward & back
• arm circles – dual arm, forward & back
• high toss
• trunk twists, upright & bent over
• foreward kicks
• kickline kicks

FD-Foot Drills – any combination of the following

• Karaoke
• High knees
• Butt kicks
• Skips, alternate & together
• Back Pedal
• 3 Pull hops x 5 each side

the 10-10 of each: Squat, Pushup, Situp, Pull-up, Dip, Medball Deadlift/Clean

SMC-Shoulder Mobility Circuit

• 5 Pass throughs
• 5 OH squat w/ PVC
• Eagle Grip – both hands
• 5 Kips on Bar

Burgener-Burgener Warm Up

CFWU-CrossFit Warm Up