The Warmup

Ok, well tomorrow will be my first foray into CF'ingd and we'll see how it goes.
For the past two days, I've been working on the CF warmup, here it is:

• Samson Stretch (Basically a lunge stretch with arms up above you head and locked)
• Overhead Squats
• Sit ups
• Back extension (Still not sure what this is, I do hyper extensions
• Pull up (I'm using the Gravatron for now)
• Dip (same - gravatron

I'm progressing, I've also thrown in 500m rows each day. I went from a 1:54 the first day, to a 1:47, so I think I'm just getting the hang of it still.

However, I *did* hurt my butt pretty badly on the row today. The pad got away from me, and I sat down (hard) on the cross member. Bad times :)

I'll post on here the results from my first CF WOD tomorrow, and hopefully I'll use it as a "yard stick" for my future progress.