When we think of CrossFit, we generally picture muscle-bound men and women with the ability to hoist heavy barbells into strangely-named movements like “clean & jerk” and “thruster.” But excelling at CrossFit—and building overall fitness in general—goes beyond brute strength alone. Agility, power, speed, and quickness are all key factors in a CrossFit athlete’s progress.
The best opportunity to improve those other elements comes during the CrossFit warmup when coaches will incorporate dynamic movements that help get the athlete ready for the upcoming WOD. The following series of agility-focused movements should follow a quick run, row, or bike. Choose one or two warmups from the list and perform them in succession. That should take you about 10 minutes.
The more difficult or technical movements in this series include a progression from beginner to advanced, so start at the most basic level if you are new to this kind of training.