How to do a 10 Minute warm up for crossfit and marathon

I have searched far and wide for a proper warm up, that gives me the flexibility to lift and pop the hips, spine, feet, knees, wrists and hands in the right places to go to the barbell nice and fresh. I also wanted a warm that I can do with any extra equipment and does not eat up half an hour. This routine will not help you with your mobility defencies but oil the joints to step to the plate.

Step 1: Wrist Circles

Wrist Circles will loosen up your hands for the heavy lifting about to come. Do 10-20 reps in each direction before moving on to the next phase of the warm up.

Step 2: Elbow circles

Working your way down the arm next on the list are elbow circles with 10 - 20 repetitions in each direction.

Step 3: Shoulder circles

This is the final arm exercise before moving on to the lower parts of the so that you have covered the main joints of the arms. Again 10 - 20 reps in each direction.

Step 4: Internal/External arm rotation

This video showa the the rotation, however you do not necessarily have to hang of the rings. Stretch your arms out away from your body to each site forming a T with your body. Turn one hand palm down, the other palm up. Rotate both arms at the same time. 10 - 20 reps.