warm up

for some element of foundation series as front lever, side lever, hspu, hbp, rc i'm currently maintaining my current strength (that for these skills is the final steps) and work over the mobility from step1.

what is a great warm up for these movements? does the final PE of F1 (the level 1 chart movements) be used as a warm up or is to little? for example now i'm currently using rope climbing...the 60 seconds of chin hold is enough?

 

thanks for clarifications

 

depending on your mastery of previous elements,

 

for example, if you are on element PE3 of a given GST progression, you can warm up using the warm up template shown in F1 (21/15/9) and warm up. if you feel that the warm up is sucking up too much of your energy, i'd suggest warming up with something that will warm "you" up according to your current condition

 

I do joint circles and a few iM's that I need to focus on, so i do the recommended reps of Cat cow for example, which is 5 to warm up on my FL days. if im on a manna day, i'll warm up with 5 stiff leg windmills and so on. 

 

it's your body, so warm it up to its current abilities and don't push it too hard or your WOD will suffer quality.