• Dynamic warm up: not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push ups, lunges, pull ups.  Functional movements, stretches, and mobility work that complement the movements you’ll be doing in the workout that day.  
  • Skill/Strength work: If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts).  If it’s not a strength day, then you’ll work on a skill and try to improve, like squats or muscle ups.
  • WOD: The workout of the day.   This is where you’ll be instructed to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
  • Cool down and stretching:  Either as a group, or you can stretch out on your own.  
       
         Nuff said...