CrossFit – Rob Miller Time: The Warm-Up
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The CrossFit Journal — (
At CrossFit Delaware Valley in Broomall, Pa., owner Rob Miller believes in a creative warm-up.
Bear-crawl musical chairs, for example, is among his choices.
“Now when I stop the music, you have to put your butt on top of one of these med-balls and claim it as your own,” he explains to the class.
The first person who cannot get his or her butt to an open ball does 16 burpees, the next does 14 burpees, then 12, and so on.
“The warm-ups can be kind of standard and can kind of be a drag,” Miller says. “And this is a good team-building thing and just kind of fun.”
Another warm-up in his arsenal is doing burpees every time Sting sings the word “Roxanne” in the song by the same name.
“Warming up is definitely community,” Miller adds. “You can check in on your clients. You can have a little touch with them that you’re not otherwise gonna get.”
Video by Mike Donofrio.
