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Warming up is far from the most glamorous side of sport but it’s hugely important to getting the most out of workouts and avoiding injury.

As CrossFit covers such a wide range of movements, developing a comprehensive general warm-up can be challenging for both athleten and coaches.

Comparing your own habits with the best is always useful, so here is what five-time CrossFit Games athlete Josh Bridges uses as his regular warm-up routine, as shared on his YouTube channel.

1 - Foam Rolling

Bridges begins by foam rolling all major muscle groups.

2 - Bike 3 Mins

He then moves on to three minutes on the exercise bike

3 - Couch Stretch

Being prone to hip tightness, Bridges focuses on a couch stretch to loosen the hips and quads.

4 - Banded Lunge

A banded lunge helps activate the quads and hamstrings, and Bridges also takes care to stretch his adductors and other areas of the hip while in this position.

5 - Voodoo Floss

Bridges then wraps any sore or tender joints in a Voodoo Floss compression band and performs activation exercises for a couple of minutes.

6 - Shoulder Stretches

A resistance band is used for a range of shoulder stretches to help lubricate the joint and stretch all areas of the shoulder using rotations.

6 - Neck Stretch

A couple of brief moments are taken to gently stretch his neck with the resistance band after warming up his shoulders.

7 - Dynamic Stretches

This is where some more dynamic stretching starts to be used, such as walking lunges.

8 - Banded Presses

To get some final upper-body activation in, Bridges then performs some banded presses.

9 - Bike

Cardio is used to end the general phase of the warm-up. Bridges does a brief session of 5 calories hard, 5 calories easy for 50 calories.

10 - Specific Warm-Up

Just in case what came before didn’t quite do the job, Bridges then does some specific drills to warm-up for whatever session he has that day.

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