Before you start lifting today I would like everyone to be nice and warm and stretched out. Please jog or row then pick 3 skill sets NFT(for example 3 sets of 10 KB swings, 3 sets of 10 pushups or whatever you choose to warm yourself up).

CrossFit Total: Below is a link that fully describes the workout from the CF Journal and why and how it is done, please take the time to read it.