Cross fit is a high intensity fitness program – which used to be called Circuit Training!! The sessions are varied and can be tailored to the fitness level of the group, but typically involve the following activities:
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 compliment 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 one-legged squats.
WOD – the workout of the day. This is where you’ll be told 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 in the group, or stretch out on your own.
It’s important not to forget hydration – before, during and after exercise.