Over the weekend I read this short article posted on CrossFit Endurance's website and thought it was worth sharing. I used this warm-up this morning in hopes of finding some ideas for "warm-up" exercises for the SG TRI this weekend. It is always a struggle come race time to focus on getting warmed up.

Mobility Warm up
The CFE Mobility Warm Up and exercises.

1) Complete 15 Push-ups: Each repetition should be completed using a different hand position.
2) Alternating Plank Lunge: Get into a plank position and bring your right foot to the outside of your right hand; press hips forward and keep the back leg as straight as possible. Repeat with your left side.
3) Alternating Open Chest Plank Lunge: Repeat the steps for Plank Lunge, but after placing your leg next to your hand, bring your hands behind your head and open up the chest like you are performing a lunge from a standing position. Again, focus on pressing the hips forward while keeping the back leg straight.
4) Plank Lunge to Perfect Squat: Repeat the steps for Plank Lunge, but after placing your right leg next to your right hand, bring your left leg next to your left hand, push your knees out and perform a perfect squat from the bottom squat position. Walk your hands back out to plank and repeat.
5) Walking Downward Dog: Get into a Downward Dog position. Keeping your legs as straight as possible and your lumbar curve arched (a lack of flexibility will make this difficult), drive your heels into the ground and begin walking forward and then backward. Focus on keeping the legs straight and heels on the ground; tight calves and/or tight hamstrings will definitely be felt!

-stuart