Originally Posted by SniperForce-Duffek
Sometimes I like to do a warm up of:
4sets of 95lb
6x upright rows
6x hang cleans
6x standing shoulder press
Its a ball smoking warm up to say the least.
Similar to this is the only exercise that I've seen used in Crossfit that I've ever found worthwhile to even use as a warm-up, but it's pretty brutal if you are intense and do it quick.
Start with a power clean, to a front squat, to an OHP, to a back squat, to another OHP, then back to the starting position. That is 1 rep, do that 4x10 of those without setting the BB down between reps and I guarantee you'll be smoked by the end of it.