The CrossFit WarmUp Adapted Version -

Adapted crossfit warmup
The "official" http://www.crossfit.com/ Warm-up is in the April 2003 CrossFit Journal. 3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note: For a workout that's dip or pull-up-centric, you might want to do something else in the warm-up.

SFN’s version of CFWU
3 rounds of 5-15 reps of:
SFN Pull-ups or Adaptive Pull-ups
SFN Reverse Dips OR PUSHUPS
SFN SPRINTERS OR LUNGES, 1R/1L= 1rep
SFN SQUATS
SIT-UPS
BACK EXTENSIONS aka, good mornings. Or sub jumping toe touch - Hallelujahs

ITERMEDIATE: Do rounds of - 5reps – 10reps – 15reps.

On "bad-daze" a good warmup is all you got..........