My Favorite Song Warm Ups

By: Coach Rachel

Recently here at Kanna we’ve done a few of the commonly known CrossFit song warm ups. You know, all the ones we love to hate; the ones that make you stop and get ready to burpee when you hear them no matter where you are. I’m a big fan of all of the warm ups made from songs, but I’ve decided to rank my top 3.

    1. “Thunderstruck” by AC/DC– This is done by performing any movement on the words “thunder” and “thunderstruck” in the song. Recently we did this with double-unders and single-unders here at Kanna and it was brutal, but awesome. This can be done with just about anything to get a great warm up.
    2. “Roxanne” by The Police– This warm up is performed by doing a burpee everytime the word “Roxanne” is said. It can also be performed by doing a burpee everytime the words “red light” are said. I know I’m not the only one guilty of stopping in public when this song comes on and flashing back to doing burpees in warm up.
    3. “Flower” (AKA Sally) by Moby– This one is more commonly known as “Sally” in the CrossFit community. No matter what you call it, the workout is performed the same way: An air squat is performed every time the words “Green Sally up and Green Sally down” are said and it is held until the words are repeated. This one also makes for a great cool down.
The list could go on and on for me, but I’ll keep it short for now. What are your favorite warm up songs?


Coach Rachel is a CF-L3 Coach who believes that no matter what your circumstances in life may be, CrossFit can have a profound impact on your overall outlook on life. For more about her, check out her bio.

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