Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 30 Hollow Rocks 20 Air Squats 10 Inchworm Pushups Metcon Metcon (AMRAP – Reps) Tabata

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Then 2 Rounds 5 Burpees 5 Shoulder Press 5 Bent Over Rows 10 Wallballs Mobility

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 Sumo Inchworm Push-ups Then w/ Partner Junkyard Dog Warm-up Metcon Metcon (No Measure)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 20 Walking Lunges 10 KB Sumo Deadlifts 10 Russian Swings Then 10 Standing

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Partner Medball Run 10 Partner Medball Sit-ups 10 Partner Wallballs 20 KB SDLHP (35, 26) 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Thru 10 Around the World 10 OHS Then With Barbell 2 Rounds 5

Widespread CrossFit – CrossFit Mobility 5 Minutes Soft Tissue Work: Foam Rollers and Lacrosse Balls Warm-up Warm-up (No Measure) EMOM x 8 30 Jumping Jacks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row or Foam Roll Lats x 10 Passes each Then W/ Barbell and Band 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Muscle Cleans 3 Push Press 5 Power Cleans 3 Push Press

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 10 Calorie Row 5 Burpees 30 Second Rest Between RoundsIncrease pace / effort each round.

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Calorie Row 10 Kettlebell Sumo Squats 10 Front Rack Lunges 10 Russian Swings Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Jumping Jacks 10 Medball Cleans Mobility World’s Greatest Stretch – 20sec in

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Thrus 5 Around The Worlds Each 10 Overhead Squats Then With Barbell “Burgener

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 5 Front Squats 5 Hang Squat Cleans 5 Back Squats 200m Run 5 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Murph Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tic Tac Toe or 200m Run 30 Jumping Jacks 10 Wallballs 5 Burpees 10 Walking Lunges 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 7 Burpees 250m Row Metcon Metcon (AMRAP – Rounds) Teams of 2 AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick Complete: 10 Pass Thru 10 Around the World Then With Barbell Complete: 3 Rounds 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 15 Hollow Rocks 20 Walking Lunges 25 Double Unders or 5 Attempts 30 Plank

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 20s Pigeon Pose each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then With Barbell 2 Rounds 6 Deadlifts 6 Muscle Cleans 6 Power Cleans 6 Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Calorie Row 10 Kettlebell Sumo Squats 10 Front Rack Lunges 5 One Leg Glute

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Hollow Rocks 10 Air Squats 10 Walking Lunges 10 Push-ups 10 Sit-ups 10 Scorpions

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 40 Jumping Jacks 40 Mountain Climbers 80 Single Jump Ropes Then With Single Dumbbell 10 DB Snatches

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

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Minutes Jump Rope With Stick 10 Pass Thrus 5 Around the World Each 10 Overhead Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 50 Single Unders 40 Mountain Climbers w/ 1 sec pause 20 Air Squats 200m Run

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

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

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

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”

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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,

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

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

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

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

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

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

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

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

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,

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