Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Banded Pull-aparts Overhead 10 KB Swing right arm 10 KBS Swing left arm 20 Banded Pull-aparts Front 10 KB Push Press

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 10 Air Squats 5 Sumo Inchworm Push-ups 5 Lateral Lunges Each 10 Supermans 5 Pull-ups Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run With Barbell Complete: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans 5 Squat Cleans 5 Romanian

Widespread CrossFit – CrossFit Metcon Metcon (Time) “Mr. Perfect” 21-15-9 Power Clean (135,95) Toes-2-Bar Burpees 2 PlateScale: PC(95, 65)(Knee Raises) Metcon (AMRAP – Reps) “Pull-N-Push” AMRAP x 8 Minutes 30

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tic Tac Toe or 200m Run Then w/ Barball 2 Rounds 20 Jumping Jacks 10 Deadlifts 5 Push Presses 5 Back Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 25 Air Squats 50 Single Unders 15 Push-ups 50 Single Unders 20 Renegade Rows (20, 10) 50 Double Unders or 10 Double

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 30s of work / 20s of rest Left Arm Russian KB Swing Right Arm KB Windmill Goblet Squat Left

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 5 Deadlifts 5 Muscle Cleans 5 Power Cleans 10 Front Rack Reverse Lunges Weightlifting Power Clean (3 Reps

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run With Stick 10 Pass Thru’s 10 Around the World 10 OHS Then With Barbell 5 Hang Muscle Snatches 10 Overhead

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Burpee Breakdown”: 8-6-4-2 Half Burpees Push up Squat Jump Jumping Jack Then 100 Jumping Jacks Metcon Metcon (AMRAP – Rounds and Reps)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Musical Medballs Then with barbell 5 Hang Muscle Snatch 5 Back Squats 5 Power Snatch 5 Good MorningsComplete an exercise (bear crawls,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 2 Rounds One partner does 250m Row, while other does foam rolling on hamstrings and adductors Then switch. Mobility Knee-2-Wall

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Jumping Jacks 10 reps each 10 Air Squats 10 Lunges 10 Push-ups 10 Sit-ups 10 Supermans 10 Hollow Rocks 10 Scorpions

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 40 Jumping Jacks 20 Air Squats 20 Russian Swings 20 Plank Transitions 20 Plank Shoulder Taps Strength Metcon (No Measure) EMOM x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 5 Heavy Russian Swings 10 Wide Stance Heavy Goblet Squats 30 Mountain Climbers Mobility Pigeon Pose: 2 x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 7 Half Burpees 200m Run 7 Ground-2-Overheads Metcon Metcon (Time) Teams of 2 3000m Row Then, 5 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Burpees 10 Reverse Lunges 10 Wallballs Then 2 Rounds 5 One

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Stick Game or 400m Run Then Burgener Warm-up (Stick) Then with barbell 2 Rounds 10 Hang Power Snatch 10 Mountain Climbers Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then, 2 Rounds 3 Shoulder Presses 3 Push Presses 3 Bent-over Rows 10 Hollow Rocks *Add 10-20lbs second round

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 8 Burpees 50ft Bear Crawl 8 Push-ups 10 Scorpions 10 Air Squats 200m Run Metcon Metcon (AMRAP – Reps) AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 10 Sumo Deadlifts 20 Double Unders or 5 DU Attempts 10 Thrusters 20 Double Unders or 5 DU Attempts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 100m Run 5 Air Squats 5 Push-ups 5 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Romanian Deadlifts 8 Front Squats 6 Bar Facing Burpees 4 Power Cleans Then 10 One

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Reps Of Each Air Squats Front Squats Overhead Squats Shoulder Presses Push Presses Push Jerks Deadlift Sumo Deadlift High Pull Medball

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then, 2 Rounds (Stick Then Bar) 8 Pass Throughs 8 Around the Worlds 8 PVC OHS 10 Push-ups 10 Banded

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row or 200m Run Then 40 Jumping Jacks 20 Hollow Rocks 20 Supermans 10 Half Burpees Then 250m Row or 200m

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Then (Movement Down, Jog Back) Butt Taps Outside Taps Inside Taps Lunge with Twist Knee Hug Lunge Elbow-2-Ankle Lunge Jumping

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Run 100 Meters 10 Push-ups 15 Sit-ups Metcon Metcon (AMRAP – Rounds) Teams of 2 With a running clock: From

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Back Squats 5 Bent-over Rows 10 Walking Lunges 10 Banded Good Mornings Add 10-20lbs to barbell and

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 20 Walking Lunges 10 Hollow Rocks 30 Seconds Rest Between Sets Metcon Metcon (Time) Teams of 2 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Minutes Jump Rope Then 10 KB Push Presses Each 15 Wallballs 10 Push-ups 5 Burpees Then 1 Minute Jump Rope Strength

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row Then with stick 10 Pass Throughs 10 Overhead Squats 10 Around the World 10 Overhead Squats Then with barbell 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row Knee Pulls Foot-2-Butt Pulls Marching Toe Touches Walking Lunges w/ Pelvic Tilt Traveling Sumo Squats One Leg Deadlifts Jumping Jack

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 8 deadlifts 8 Front Squats 8 Good Mornings 8 Reverse lunges 8 Hang Power Cleans Weightlifting Box Front Squats (5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Minute Abmat Pizza Game (with 2 burpee penalty) or 400m Run Then 20 Air Squats 20 Sit-ups 20 Walking Lunges 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 30s of work/20s of rest Left Arm KB Russian Swings Right Arm KB Russian Swings Goblet Squat Left Arm KB Push

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 10 Hollow Rocks 10 Half Burpees 10 Sit-ups 10 Lunges 10 Supermans 10 Scorpions Mobility World’s Greatest Stretch:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Air Squats Then with barbell 10 Deadlifts 8 Front Squats 6 Sumo Deadlifts 20 Front Fack Reverse Lunges Then 10 Banded

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 15 Air Squats 15 Plate Good Mornings 15 Ring Rows Mobility World’s Greatest Stretch: 20 seconds each position

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row or 400m Run 20 Walking Lunges 50 Single Unders 20 Air Squats 50 Single Unders 20 Sit-ups 50 Double Unders

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 7 Burpes 250m Row Metcon Metcon (No Measure) Teams 3 Rounds or 30 Minutes 40 Double Unders 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds of 20 work/10 rest: Jump Ropes DB Push Press (Light) Jumping Jacks Ring Rows Then 15 Push-ups Strength Metcon (No

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Minutes Jump Rope 2 Rounds 10 Russian KB Swings 5 Elbow-2-Ankle Lunges Each 5 Burpees Metcon Metcon (AMRAP – Reps) 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Russian KB Swings 10 Hollow Rocks 10 SDHP 30 Double Unders or 60 Single Unders 10 American KB Swings 10 Hollow

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Stick Game” or 400m Run Then 3 Rounds 10 Walking Lunges 10 KB One Leg Deadlifts 5 Inchworm Push-ups 5 Ring Rows

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Hip Raises Each 10 Russian KB Swings Then 200m Run 2 Rounds 30 Jumping Jacks 10 Reverse Lunges 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Knee Pulls Foot-2-Butt Pulls Marching Toe Touches Walking Lunges w/ Pelvic Tilt One Leg Deadlifts Jumping Jack Shuffle Karaoke High

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 4 Rounds of: 20 Work/10 Rest Double Under or Attempts Air Squats Hollow Rocks Then 2 Rounds 15 Banded Push-downs 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 One Arm Russian Swings 5 One Arm KB Press 10 KB Reverse Lunges 10 KB SDHP 30 Jumping Jacks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 3 Muscle Cleans 3 Front Squats 3 Push Press 3 Power Cleans 3 Front Squats 3 Push Jerk

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Abmat Pizza Game” 3 Minutes 2 burpee penalty Then 2 Rounds 10 Air Squats 10 Hollow Rocks 10 Walking Lunges 10 Supermans

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Rowling” Row 100m as fast as slow as you want. For every meter under or over 100m, you do that number of

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 20 Jumping Jacks 10 Reverse Lunges 2 Wall Walks Mobility Wall Slides: 20 reps total, broken up however

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Power Cleans 10 Sit-ups 15 Air Squats 20 Banded Good Mornings Weightlifting Power Clean (15 Minutes To Work To

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Russian Swings 5 Elbow-2-Ankle Lunges Each 20 Jumping Jacks 5 Inchworm Push-ups 10 Goblet Squats 5 Roll

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Minutes Abmat Pizza Game or 400m Run 3 Rounds 30 Jumping Jacks 7 Inchworms 5 Elbow-2-Ankle Lunges Each Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 3 Rounds 10 Bent-over Rows 10 Push Press 5 Power Snatch Weightlifting Power Snatch (15 Minutes To Work

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Dynamic Stretch Circle Neck Circles Shoulder Circles Arm Swings (overhead & back) Arm Swings (across & back) Bend & Bow Hip Circles

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 5 Muscle Cleans 5 Front Squats 3 Hang Squat Cleans 7 Russian Swings Weightlifting Hang Squat Clean +

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 400m Run with Medball 20 Partner Wallballs 20 Partner Chest-passes 20 Partner Russian Twist Passes 20 KB Swings Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Rowling” Row 100m as fast as slow as you want. For every meter under or over 100m, you do that number of

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 5 Deadlifts 5 Bent-Over Rows 5 Strict Press Mobility Wall Slides x 20 reps Weightlifting Metcon (Weight)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 10 Russian Swings 10 Goblet Squats 5 Burpees Weightlifting Hang Power Clean (5 Reps Every 90 Seconds For

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Mins Jump Rope Practice 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squat 5 Hang Power Clean 5 Power Clean 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 7 Burpees 200m Run Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 30 Minutes

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 50 Jumping Jacks 5 Power Cleans 5 Front Squats 5 Sumo Deadlifts 5 Bar Facing Burpees Then 10 Standing Glute

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run High Knees (Down & Back) Butt Kickers Knee Hugs Elbow-2-Ankle Lunges Taveling Sumo Squats Jumping Jack Shuttles Karaoke Backward Hip

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 KB Push Press Each 5 Single Arm Russian Swing Each 5 KB Windmills Each 5 Goblet Reverse Lunge Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) PVC Game Then Tabata #1 8 intervals of 20 work/10 rest: Double Unders Half Burpees Tabata #2 8 intervals of 20 work/10

Widespread CrossFit – CrossFit Warm-up () Metcon Metcon (Time) 1 Mile Run 50 Overhead Squats (75, 55) 100 Abmat Situps 150 Double Unders 50 Sumo Deadlift High Pull (75, 55)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Strict Press 5 Power Clean 5 Front Squat 5 Push Jerks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 5 Good Morning Squats 5 Elbow-2-Ankle Lunges 5 Ring Rows 30 Jumping Jacks Metcon Metcon (Time) 400m Run

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 Air Squats 10 Mountain Climbers (Each) 10 Lunges w/ Pelvic Tilt 10 Lateral Lunges 10 Push-ups 10 Rollovers

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 5 Hang Muscle Cleans 5 Front Squat 5 Hang Power Clean 5 Front Squats 5 Power Cleans Then 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run or 500m Row 2 Rounds 5 Air Squats 10 Reverse Lunges Then w/ Bar 2 Rounds 5 Muscle Cleans 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 8 Deadlifts 8 Front Squats 6 Back Squats 6 Good Mornings 4 Muscle Cleans 4 Strict Press 2 Power Cleans

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Row 5 Air Squats 5 Burpees 25 Jumping Jacks Mobility 5 minutes soft tissue work: foarm roller and lacrosse

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Strict Press 5 Bent-over Row 5 Push-ups 5 Hang Power Snatches 5 Overhead Squat 50 Single Under Mobility 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Row 10 Walking Lunges 5 Ring Rows 5 Roll Backs-2-Vsits 5 Lateral Lunges Each Metcon Metcon (Time) 1000m Row

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 5 Muscle Clean 5 Push Press 3 Power Clean 3 Jerks Then 5 One Leg Glute Hip Raises

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 20 Wallballs 200m Run 20 KB Swings 200m Run Metcon Metcon (Time) Teams of 2 3 Rounds 20 Burpee Box

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 5 Hang Power Clean 5 Front Squat 5 Shoulder Presses Rest 30 Jumping Jacks 5 Hang Squat Cleans 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner “Rowling” Row 100m as fast as slow as you want. For every meter under or over 100 you are doing

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Pass Throughs 5 Around The Worlds Each Direction 5 Push-ups Then with bar 5 Hang Muscle Snatch 5 Hang

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100m Run 20 Walking Lunges 30 Jumping Jacks 20 Hollow Rocks 30 Jumping Jacks 20 Push-ups 100m Run Mobility 5 minutes soft

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Reverse Lunges Then Knee Pulls (Across) Marching Toe Touches (Back) One Leg Deadlifts Walking Lunges w/

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Pizza Abmat Game 3 Minutes w/ 5 Burpee Penalty Then, 2 Rounds 5 Ring Rows 5 Push-ups 5 Air Squats Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Running Warm-up (No Measure) 400m Run 10 Leg Swings (Front to Back) 10 Leg Swings (Side to Side) Walking Knee Pulls Walking High Knee Swing

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run or 250m Row 5 Air Squats 5 Banded Shoulder Presses 5 Banded Good Mornings 5 Ring Rows /

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Teams of 2 200m Barbell Run 20 Barbell Thrusters 20 Barbell Situps 200m Barbell Run Metcon Metcon (Time) Teams of 2 100