Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg .
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
DB Bear Complex: This is a special taken from Michael Rutherford, who has deeveloped a number of different ways to incorporate CrossFit into programmming for sports. Every minute on the minute for 20 minutes complete 5 reps of DB deadlift, DB Hang Cleans, DB Thrusters. Use the rest of the minute to recover and use an appropriate weight up to 45% of your bodyweight. If you fail to complete the 5 reps of each exercise in the minute, then continue to complete as many rounds as possible for the remainder of the 20 minutes.
Calves, lower back, hips, shoulders and chest.