It’s sometimes tempting to want to emulate someone when you watch them undertaking Crossfit exercises. And who wouldn’t? Many of us remember imitating our favorite heroes in childhood, just because it looked cool.

But did you know that roughly 1.5 million Americans made hospital visits sustained during some physical exercise-just in 1999 alone? According to the Center for Disease Control, an estimated 715,000 sports- and recreation-related injuries take place in schools every year-and that’s not accounting for the many more millions of injuries that likely occur for adults.

These statistics should behoove all of us to carefully prep for exercises and control for unwanted injuries.

1. Warm-Ups

How many of us remember those pesky warm-ups in gym class? Well, it’s time to hit the books-especially if you haven’t been flexing your muscles before a heavy workout.

Prep time for Crossfit exercises in particular requires even more physical care and endurance than usual. Calisthenic movements help train your muscles and body for a heavy workout, so make sure to focus on a wide range of sit-ups, push-ups, and pull-ups. Fifteen or so repetitions will increase your blood flow and pump your heart rate.

2. Use Your Weight Against You

After a series of push-ups and sit-ups, you may consider something more difficult-like a lunge. Like before, don’t be shy to use your own weight against you.

A time-tested exercise involves what some call the “Samson Stretch.” Interlocking your hands and fingers, try to push toward the ceiling or wall, fix that posture-and then lunge forward to land on one knee, all without losing poise or balance. You’ll find a slightly more difficult Crossfit exercise on par with the Samson Stretch will elevate your blood flow and prepare you for a rigorous workout.

3. Working Prep Time into Your Schedule

Trying to balance time for the gym, work, and family may seem intimidating to some, compelling others to undertake Crossfit exercises without the requisite stretches or warm-ups. That’s a bad mistake, and one that could land you in an emergency visit to the hospital if you test fate often enough.

Many recommend creating a daily workout schedule that blocks out time for warm-ups and stretches before an intense exercise. If you need inspiration or help from someone, contact a personal Crossfit trainer. She can best help you work in time for warm-ups and even show you a trick or two when it comes to actual Crossfit exercises.