Jog or jump rope for 5-10 minutes
Dynamic warm up
Run for 20 minutes
10 sprints (about 80 yards/10 seconds sprint)
Walk or jog for a few minutes
Stretch really well - shoulders, hip flexors, hamstrings, quads, groins, calves
Also, check out this video by Kelly Starrette, DPT. He is a Physical Therapist for a lot of Crossfit athletes and he has some great ideas on how to mobilize joints and stretch muscles. I'll try and post some of his videos each day. Today's video is about hamstring flexability. This is a great way to prevent injuries, espically at the beginning of the season, and it only takes a few minutes.
“If I were dropped out of a plane into the ocean and told the nearest land was a thousand miles away, I’d still swim and I’d despise the one who gave up.”