Deadlift 1-1-1-1-1 reps for load.
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Ron assisting Rick with stretching post-WOD. We practice "static" stretching after our WOD and "dynamic" stretching in our warm-ups (Pre-WOD). For those of you that may not know what WOD stands for, here you go: Workout of the Day.
On another note, read this article about the CrossFit Warm-up vs. Commercial gym warm-ups and why our warm-ups are better for performance. Download 08_03_Better_warmup . This article was taken from the CrossFit Journal. The CrossFit Journal can be found by clicking on the button in the right sidebar.
Keep in mind that I am a former gym-rat with a background in bodybuilding and figure. While climbing the Stair Master is alright to begin your warm-up it is not sufficient in "just being the warm-up". Just my $.02.
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