We did something a bit different today. Instead of having a metcon bonus WOD after the strength WOD, we used the metcon bonus WOD as the warm-up. And you can ask anyone, they were definitely warmed up after they finished it.
Metcon Bonus WOD warm-up – complete for time 1 round of:
50 Jump rope (singles) 25 Kettlebell Swings 15 Parallete Pass Throughs: Start in the push-up position and do a full range push-up. When arms fully extended, kick your feet through, and keep your hips high. Then perform a dip. Kick your legs back so you are in the push-up position with arms extended. Repeat the sequence. 25 Mountain Climbers (each leg) 30 Jumping Pull-Ups 25 Sit-ups 400 meter run
Split Jerk 3-2-2-2-1-1-1-1-1 reps