CrossFit Warmup

Originally prescribed by CrossFit founder Greg Glassman, the following is a good warmup that "includes a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements." This warmup's advantage over a traditional 20 min cardio is that in addition to elevating body temperature and cardio-respiratory rate, this also incorporates stretching, develops critical functions and movements, works the whole body, and prepars us for rigorous athletic movement.  Finally, converting some of these movements into their more traditional versions with weights would make this a workout unto iteself!
Similar moves can be substituted in different combinations, but this basic version will work for almost any WOD. Paradiso CrossFit has a nice demo on YouTube...

The CrossFit Warmup:
3 Rounds:
- The Sampson Stretch (30 sec each side)
- 10 Overhead Squat (PVC Pipe moving up to a barbell)
- 10 Situps (any variation)
- 10 Back Extensions
- 10 Pull ups (any variation, or Ring Rows)
- 10 Dips (Ring or Box)

The “Samson” stretch:
1. Lace fingers and turn palms outward locking arms
2. Push arms and hands out to horizontal
3. Push hands forward and head back getting nose as far away from hands as possible
4. Keep gaze straight ahead
5. Push arms to overhead
6. Push hands hard towards ceiling
7. Keep arms perpendicular to floor
8. Keep palms turned to ceiling
9. Close space between head and arms by raising shoulders
10. Lunge as far forward as possible with one leg
11. Let trailing leg’s knee settle to ground
12. Push hips forward feeling stretch in front leg and back
13. Maintain push to ceiling, perpendicular arms, closed arm-head gap, gaze forward
14. Hold for 30 seconds
15. Repeat with other leg