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2
100+ Warm-Up Routines
This collection of warm ups offers a wide variety of exercises to prepare yourself for
whatever workout that will be coming your way!

They are broken down into upper body, lower body, and full body warm up routines,
and are versatile enough to prepare yourself for both body-weight/gymnastics, and
weightlifting movements.

Do not do yourself a disservice by skipping or rushing through a proper warm up –

You will be glad you did in the long run!

3
A. Upper Body Warm-Ups (for pulling/pushing gymnastics and
weightlifting movements):

1. 500m row, then - 3 RDS:

• 10 Scapular pull-ups https://www.youtube.com/watch?v=wtzkz3pOjyE
• 10 Ring Rows
• 5 Dive bomber push-ups https://www.youtube.com/watch?v=neiHSQrS0YI

2. 500m row, then 3 RDS:

• 10 kip swings
• 10 push-ups
• 6 scorpions https://www.youtube.com/watch?v=XF7sbf_7DHY

3. 500m row, then 2 RDS:

• 10 single arm strict press R arm
• 10 single arm bent over row R arm
• 30s R elbow plank
• Rest 30s
• 10 single arm strict press L arm
• 10 single arm bent over row L arm
• 30s L elbow plank
• Rest 30s (then start back at the beginning for one more round)

4. 500m row, then 3 RDS:

• 10 PVC pass throughs
• 8 dive bomber push-ups
• 6 scorpions
• 20s reverse plank

4
5. 500m row, then 2 RDS:
• 5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups
• 10 single arm Russian KBS per arm (something light)
• 10 push press per arm with kettlebell

6. 400m run, then 3 RDS:

• 15-20s chin-over-the-bar CHIN UP grip hold
• 3 wall walks
• 15 wall ball push-press (20/14#) (this is a “half wall ball”)

7. 400m run, then 3 RDS:

• 5 push-ups
• 30 shoulder taps (15 per arm) https://www.youtube.com/watch?v=h6CaaHUB1_U
• 20s downward dog hold

8. 400m run, then 3 RDS:

• 15 seal jacks
• 20 wall reaches - perform this exercise using a wall as the target you’re reaching for
https://www.youtube.com/watch?v=DjrnHHDPukw
• 6 scorpions

9. 400m run, then:

• 20 side plank raises R side
• 10 cobra push-ups (hips can stay on the ground for this one, but the video shows them off the
ground) https://www.youtube.com/watch?v=b6O70RsL-x0
• 20 side plank raises L side
• 5 dive bomber push-ups
• 1:00 regular elbow plank

10. 400m run, then 3 RDS:

• 10 ring rows
• 10 pike push-ups
• 20s hollow hold
5
11. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):
• Seal jacks
• Ring rows
• Cobra push-up to downward dog (keep cycling these two movements)

12. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Shoulder taps in a push-up position
• Elbow plank hold
• Scorpions

13. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Chin-over-the bar pull-up hold (scale: ring row hold)
• Extended plank hold
• Downward dog stretch

14. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Jumping Jacks
• R arm bent over row (25/15#)
• L arm bent over row (25/15#)

15. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Plate ground to overhead (25/15#)
• Around the world plate circles to the right https://www.youtube.com/watch?v=0qHUUo3VJ3s
• Around the world plate circles to the left

16. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Seal jacks
• Wall walks
• Shoulder taps in push-up position

6
17. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):
• R side elbow plank
• L side elbow plank
• Cobra push-ups

18. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Alternating front raises with DBs (keep this light! ... 20/10#)
• Bent over DB flys
• Renegade Rows

19. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• DB curl and press (25/15#)
• Renegade Rows
• Hollow hold

20. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Seal jacks
• Scapular push-ups
• Scorpions

21. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• DB push-press (35/25#)
• Renegade Rows
• Shoulder taps (athletes perform 10 reps PER ARM here, so 20 reps before switching)

22. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Plate G2OH (45/25#)
• Wall Climbs (switch every 2-3 reps, athletes can decide)
• Ring rows

7
23. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Jumping C2B pull-ups
• Banded scarecrows…slow these down a bit; the video shows them done at a high intensity
but it’s not necessary for a warm-up pace: https://www.youtube.com/watch?v=w3ni26zPXOI
• Dive bomber push-ups (can switch every 5 here)

24. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Light banded overhead press https://www.youtube.com/watch?v=DRh97BKe1QY
• Light banded bent over rows https://www.youtube.com/watch?v=cDwxDv2DlJo
• 20s elbow plank

25. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Ring Rows
• Wall Ball push press (20/14#)
• Wall Ball G2OH

25. 3 RDS:
• 15/10 calorie row
• 15 pull apart with a light band
• 20 shoulder taps in push-up position

26. 3 RDS:
• 15/10 calorie row
• 8 dive bomber push-ups
• 20s reverse plank hold

8
27. 3 RDS:
• 100 single skips
• 50m bear crawl
• 6 scorpions

28. 3 RDS:
• 20 seal jacks
• 3 wall climbs
• 10 (per arm) alternating scarecrows with 2.5# plates
https://www.youtube.com/watch?v=wNqLBjNGEuY

29. One time through:

• 200m jog
• 50m overhead KB carry, R arm (35/26#)
• 30 shoulder taps in push-up position
• 50m overhead KB carry, L arm (35/26#)
• 200m jog

30. You will need PVC and 2.5 plates for this one:
• 10 PVC pass throughs, 5 halos R side, 5 L side
https://www.youtube.com/watch?v=EvNd7SOaDVg
• 2 RDS: Ts, Ys, Ws shoulder prehab/rehab exercises with 2.5# plates
https://www.youtube.com/watch?v=UiEHJ_LA0Ps
• One more set 10 PVC pass throughs and 5 halos per side

9
B. Lower body warm-up routines (for squatting of any kind,
deadlifts, Oly lifts, running, jumping, etc.):

31. 400m run, then:

• 5x front lunge, side lunge, reverse lunge R leg
• 10 superman raises
• 5x front lunge, side lunge, reverse lunge L leg
• 10 superman raises
• 3x Samson/Spider lunge/stretch per leg

32. 400m run, then:

• 10 sumo air squats
• 10 sumo stance PVC good mornings
• 10 regular stance air squats
• 10 regular stance PVC good mornings
• 10 feet together squats
• 10 feet together PVC good mornings

33. 400m run, then:

• 25 high knees in place
• 10 opposite toe touches
• 25 butt kickers in place
• 10 side lunges
• 10 inchworm with cobra stretch https://www.youtube.com/watch?v=HfwLgWcpFuA

34. 500m row, then 3 RDS:

• 10 alternating step-ups
• 10 box jumps
• 10 overhead squats w/ PVC

10
35. 500m row, then 3 RDS:
• Walking lunges down floor
• Broad jumps back to starting position
• 10 air squats

36. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Air Squats
• Alternating toe touch
• Mountain climbers

37. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• PVC good mornings
• PVC overhead squats
• Samson/Spider lunge stretch

38. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Box Jump Overs (24/20)
• Stationary reverse lunges
• Sumo air squats

39. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• R leg RDL with light kettlebell
• L leg RDL with light kettlebell
• Alternating side lunges

40. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Goblet squat with kettlebell (53/35#)
• Russian KBS (53/35)
• Alternating toe touches

11
41. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Box Jump Overs (24/20)
• Goblet walking lunge w/ kettlebell (53/35)
• KB deadlift

42. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Plate push (pick a distance between 30-50m, athletes push one length then switch)
https://www.youtube.com/watch?v=aybS6aX3o3k
• Squat jumps
• Plate G2OH (45/25)

43. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• 10/8 row cals
• Jumping lunges
• Suitcase DLs with KBs (53/35#)

44. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Front rack walking lunge with barbell (45/35)
• Front Squat with barbell (45/35)
• Good mornings with barbell (45/35)

45. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Broad jumps (5 each before switching partners)
• Sumo air squats
• Weighted good mornings holding a plate at the chest (45/25#)

12
46. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Box step overs
• Box jumps
• Front squat with barbell (45/35)

47. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• 50m run
• Jumping squats
• KB DL (with just one kettlebell) 70/53#

48. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• DB power cleans (45/25#)
• DB Front Squat (45/25#)
• DB suitcase deadlifts (45/25#)

49. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• 5-10-15 shuttle run
• Plate G2OH (45/25#)
• Plate good mornings

50. In teams of 3, 3 min AMRAP at each station (keep clock running, 9 min total) (athletes switch
every 10 reps):
• Goblet reverse lunge with kettlebell (35/26#)
• Broad jump + high jump (5 reps before switching partners)
• Goblet squats with kettlebell (35/26#)

13
51. 8 Min AMRAP (easy pace):
• 200m run
• 20 walking lunges
• 15 banded good mornings

52. 8 Min AMRAP (easy pace):

• 200m run
• 10 R arm RKBS (35/26#)
• 10 Air squats
• 10 L arm RKBS (35/26#)

53. 8 Min AMRAP (easy pace):

• 10 row cals
• 15 banded good mornings
• 10 hollow rocks
• 15 Goblet Squats holding medball (20/14#)

54. 3 RDS:
• 200m run
• 10 sit-ups to pancake stretch
• 10 walking lunges

55. 3 RDS:
• 100 single skips
• 10 Lateral box step overs (5 per leg)
• 15 sumo air squats

56. 3 RDS:
• 10 bike cals
• 20 walking lunges
• 5 inchworm with cobra push-up

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57. 3 RDS:
• 10 bike cals
• 15 plate good mornings (45/25#)
• 3x Samson/spider lunge per leg

58. One time through:

• 200m run
• 10 air squats
• 10 floor bridges
• 20 hollow rocks
• 10 floor bridges
• 10 air squats
• 200m run

59. One time through:

• 200m jog
• 10 broad jumps
• 10 walking lunges
• 8 broad jumps
• 8 walking lunges
• 6 broad jumps
• 6 walking lunges
• 4 broad jumps
• 4 walking lunges
• 2 broad jumps
• 2 walking lunges

60. “Bring Sally Up” with air squats/PVC front squats/PVC overhead squats/barbell…etc!
https://www.youtube.com/watch?v=6zzsCAeIa2I

15
C. Full body warm-up routines (for compound movements,
gymnastic/weightlifting combination workouts, etc):

61. 3 RDS:
• 50m bear crawl
• 10 ring rows
• 10 jump squats

62. 3 RDS:
• High knees down and back
• Butt kickers down and back
• 10 sumo air squats
• 5 dive bomber push-ups

62. 3 RDS:
• 5 burpee broad jumps
• 10 wall balls
• 20 shoulder taps in a N2W handstand (scale: body angled at 45 degrees on wall, or feet
on a box/bench)

63. 3 RDS:
• 30 DUs or 60 single skips
• 10 cobra push-ups
• 10s downward dog stretch
• 10 air squats

64. 3 RDS:
• 10 med ball cleans (20/14#)
• 20 bent over rows with med ball (20/14#)
• 20s elbow plank on med ball https://www.youtube.com/watch?v=kKVwsBI3CbE

16
65. 3 RDS:
• 15 chest pass throws with med ball against wall (14/10#)
• 15 wall balls (14/10#)
• 6 scorpions

66. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Burpees
• Air Squat
• Flutter kicks (facing up)

67. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• RKBS (53/35#)
• R side plank hold
• L side plank hold

68. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Stationary lunges
• N2W handstand hold
• Pike sit-ups

69. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Thrusters with wall ball (20/14#)
• Bent over rows with wall ball (20/14#)
• Elbow plank on wall ball (20/14#)

70. 9 RDS Tabata, alternating movements (so you’ll do 3 sets of each):

• Renegade Rows (45/25#)
• Suitcase DLs (45/25#)
• Superman raises

17
71. One time through:
• 10 single arm thruster R arm (45/25#)
• 10 hollow rocks
• 10 single arm thruster L arm (45/25#)
• 10 hollow rocks
• 10 overhead walking lunge R arm (45/25 or lighten the load so form is intact)
• 10 superman raises
• 10 overhead walking lunge L arm (45/25 or see above)

72. One time through:

• 400m run
• 10 air squats
• Spider lunge down
• 10 opposite toe touch
• Samson lunge back
• Bear crawl down
• 10 push-ups
• Bear crawl backwards back
• 30s downward dog stretch

73. One time through:

• 30/25 row cals
• 3 wall climbs
• 15 air squats
• 2 wall climbs
• 10 air squats
• 1 wall climb
• 5 air squats

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74. One time through:
• 800m run
• 20 banded good mornings
• 10 pike push-ups ( https://www.youtube.com/watch?v=Vlzb1BBA9t4 …fast forward to 1:00
minute)
• 15 banded good mornings
• 8 pike push-ups
• 10 banded good mornings
• 6 pike push-ups

75. One time through:

• 1:00 assault bike
• 1:00 air squats
• 1:00 KBS (53/35)
• 1:00 plank in push-up position
• 1:00 samson/spider lunge, holding each stretch 3s; alternating legs

76. YGIG 2 person partner warm-up (alternate each movement):

• 4 RDS:
• 10 jumping pull-ups
• 10 hanging knee raises
• 5 burpees

77. YGIG 2 person partner warm-up (alternate each movement):

• 4 RDS:
• 10 row cals
• 5 burpees over ERG
• 10 air squats

19
78. YGIG 2 person partner warm-up (alternate each movement):
• 4 RDS:
• 100m run
• 10 med ball cleans (20/14#)
• 10 push-ups

79. YGIG 2 person partner warm-up:

• Tabata row cals (switch during the 10s rest, each partner must perform 4 RDS so this is an 8
minute warm-up)

80. YGIG 2 person partner warm-up (alternate each RD):

• 5 RDS:
• 5 burpees
• 10 jumping pull-ups

81. YGIG 2 person partner warm-up (alternate each RD):

• 5 RDS:
• 5 push-ups
• 10 air squats

82. YGIG 2 person partner warm-up (alternate each RD):

• 4 RDS:
• 5 ring rows
• 5 sit-ups to pancake stretch
• 10 squat jumps

83. YGIG 2 person partner warm-up (alternate each RD):

• 10 wall balls (20/14#)
• 20 shoulder taps in push-up position

20
84. In teams of 3, play the “Rowling” game for 3-5 RDS; this is “rower bowling”…the way this works:
Pick an distance to row (miniumum of 150, max of 250…and you can pick ANY number in between).
Each athlete must do their best to land on the exact number of meters…burpee penalty for the
ENTIRE team if they go over/under in meters.
For example: my coach tells me the distance is 200m. I row and stop on 205…my team and I must
all perform 5 burpees before the next partner gets on the rower.
https://www.youtube.com/watch?v=0Yvx1Ri9pFc

85. Partner med-ball warm-up (each partner performs 10 reps EACH)…no set wall ball weight,
something on the lighter side so they move through everything quickly:
• Chest passes
• Rotating lateral throws (each direction)
• Wall ball toss
• Granny toss
• Sit-up throw

86. 2 Person team, 7 min AMRAP (split the work however you want):
• 40 BW walking lunges
• 40 banded good mornings
• 20 push-ups
• 200m run (partner’s run together)

87. 2 Person team, 7 min AMRAP (split the work however you want):
• 30 kick outs
• 30 pike sit-ups
• 30 jumping puol-ups

21
88. 2 Person team, 7 min AMRAP (split the work however you want):
• 200 single skips
• 40 air squats
• 8 wall climbs

89. 2 Person team, 7 min AMRAP (split the work however you want):
• Both run 200m
• 10 burpee pull-up
• 30 kettlebell deadlift (70/53#)

22
D. Barbell warm-ups for heavy lifting days:

90. Squat clean warm-up: with PVC, 2 RDS – 10 pass throughs, 10 good mornings, 10 front
squats, then with barbell:
• 10 muscle cleans
• 10 shrugs
• 10 front squats
• 3 RDS cobra stretch cycled with downward dog
• 3x per leg Samson/spider lunge

91. Squat snatch warm-up: with PVC, 2 RDS – 10 shrug to pass through (shrug and keeps traps
high before bringing PVC overhead), 10 good mornings, 10 overhead squats, then with barbell:
• 10 shrugs (snatch grip)
• 10 high pulls
• 10 above the knee hang muscle snatch
• 10 overhead squats
• 3 RDS cobra stretch cycled with downward dog stretch
• 3x per leg Samson/spider lunge

92. Power Clean warm-up:

• 3 RDS:
• 10 barbell good mornings (change stance each round: normal, sumo, narrow)
• 10 muscle cleans
• 10 drop squats (to power position: first set = ¼ squat, 2nd set = 2 inches lower, 3rd set = at
parallel) (https://www.youtube.com/watch?v=zL5i8yhpIM0)

23
93. Power Snatch warm-up:
• 3 RDS:
• 10 barbell good mornings (change stance each round: normal, sumo, narrow)
• 5 scarecrow pulls
• 5 muscle snatch
• 5 behind the neck press
• 10 drop squats (to power position: first set ¼ squat, 2nd set = 2 inches lower, 3rd set = at
parallel) https://www.youtube.com/watch?v=zL5i8yhpIM0

94. Heavy back squat day:

• 3 RDS:
• 3 chin-up (scale: jumping) with a 3-5 second negative per rep
• 20 step banded monster walk forwards
• 20 step banded monster walk backwards
• 20s superman hold

95. Heavy deadlift day:

• 3 RDS:
• 15 barbell good mornings
• 15 bent over rows with barbell
• 10 floor bridge with KB (35/26#)
• 10 cobra push-ups

96. Heavy overhead days (strict/push press, push/split jerk):

• 2-3 RDS:
• With a light DB, perform a single arm complex: 7 strict press, 7 push press, 7 push jerk, 7 bent
over rows (all on the same arm first, then switch)
• 10 of each Ts, Ys, Ws with 2.5# plates (see video in upper body warm up section)
• 20-30s N2W handstand hold

24
97. Sprinting day (distances under 800m):
• Pick a distance to do an easy paced jog
• 3-5 minutes of plyos: high knees, butt kickers, high skips, karaoke, low shuffle, one legged run,
rebound hops, etc (there are many variations of these and they are EASILY found on youtube)
• Leaning wall drill “figure 4” …again, many variations.
Here is one version: https://www.youtube.com/watch?v=U32INRe3T6Q
• 10 leg swings front and back, 10 across the body
• 10-20s calf stretch holds, 3x per leg

98. Group warm up game: “Pizza Game:

• https://www.youtube.com/watch?v=7vvTW95E2U4

99. Group warm up game: PVC game

• https://www.youtube.com/watch?v=TBMSH-k_7As

100. Group warm up game: “Snatch”

• https://www.youtube.com/watch?v=z73sKMXkovQ

25
Additional Resources

Glossary with Videos - In Alphabetical Order

Alt = alternating

AMRAP = as many rounds/reps as possible

Buy-in = exercise/movement(s) performed one time through BEFORE the workout

Buy-out = exercise/movement(s) performed one time AFTER the workout

BW = BodyWeight

Cash-out = see “buy-out”

C & J = Clean and Jerk =

https://www.youtube.com/results?search_query=crossfit+pow er+clean+and+jerk

CTB = Chest To Bar = C2B =

https://www.youtube.com/results?search_query=crossfit+chest+to+bar

DB(s) = DumbBell(s)

DBL = Double

DL = Deadlifts =
https://www.youtube.com/results?search_query=crossfit+deadlifts

DU(s) = Double Under(s) =

https://www.youtube.com/results?search_query=crossfit+double+unders

26
EMOM = each minute on the minute

ERG = Ergometer (aka the part of the rower the seat slides on)

G2OH = ground to overhead (aka snatch, power snatch, clean and jerk, etc) =
https://www.youtube.com/results?search_query=crossfit+ground+to+overhead

GHD = Glute-Ham Developer

HPC = Hang Power Clean =

https://www.youtube.com/results?search_query=crossfit+hang+power+clean

HPS = Hang Power Snatch =

https://www.youtube.com/results?search_query=crossfit+hang+power+snatch

HSPU = Hand Stand Push Ups =

https://www.youtube.com/results?search_query=crossfit+hand+stand+push+ups

I.T.R = Individually Timed Round

K2E = Knees To Elbow =

https://www.youtube.com/results?search_query=crossfit+knees+to+elbow

KBS = Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+kettlebell+swings

RKBS = Russian Kettle Bell Swing =

https://www.youtube.com/results?search_query=crossfit+russian+kettlebell+swings

MONO-STRUCTURAL = single form of metabolic conditioning such as biking, rowing,running, etc.

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MU = Muscle Ups =
https://www.youtube.com/results?search_query=crossfit+Muscle+ups

N2W = Nose To Wall, as in “N2W facing handstand” OH = OverHead

OHS = Over Head Squat =

https://www.youtube.com/results?search_query=crossfit+over head+squat

ON/OFF = x amount of seconds of work, y amount of seconds of rest

OTM = On The Minute

OTxM = on the seconds/minutes where “x” can be any amount of time

RD(s) = Round(s)

ROM: Range Of Motion

Ring Dips =
https://www.youtube.com/results?search_query=crossfit+ring+dips

RR: Ring Row =

https://www.youtube.com/results?search_query=crossfit+ring+row

S2OH = Shoulder To Overhead =

https://www.youtube.com/results?search_query=crossfit+shoulder+to+overhead

SUITCASE DL = with dumbbells or kettlebells held on the outside of the leg, one in each hand
=https://www.youtube.com/results?search_query=crossfit+suitcase+deadlift

SU(s) = Single Under(s) =

https://www.youtube.com/results?search_query=crossfit+single+unders

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TIME TRIAL = typically near a 100% effort of a mono-structural distance

TTB = Toes To Bar = T2B =

https://www.youtube.com/results?search_query=crossfit+toes+to+bar

TOWEL OVER RIG = small towel looped over a bar on the rig to drill grip strength for rope
climbs

TUCK-SIT = core movement where you lie prone, then tuck up onto the tail bone, upper and lower
body moving to both positions simultaneously =
https://www.youtube.com/results?search_query=crossfit+tuck+sit

V-SIT = see above, except legs are locked out and straight

WB = Wall Balls = https://www.youtube.com/results?search_query=crossfit+wall+balls

Weight designations = i.e. (55/35) = 55lbs for men, 35lbs for women

YGIG = You Go I Go (partner style workout)

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Congrats! You’re done!
We want to hear about your results! Make sure you tag us @amrapplusone on all social
media platforms so we can check out and maybe feature some of your progress!

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