Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Reverse Lunges Then, 2 Rounds 10 KB Sumo Deadlifts 10 Russian Swings 10 Goblet Squats 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250 Row 30 Jumping Jacks Then, 10 Air Squats 10 Mountain Climbers 10 Lunges w/ Pelvic Tilt 10 Crossover Squats 10 Rollovers

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then, AMRAP x 5 Minutes Turkish Get-upsWeight should be light. Up to 14 reps max (7 each side) Strength

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run or 250m Row 10 Burpees 2 Rounds 3 Deadlift 3 Hang Muscle Clean 3 Push Press 3 Hang Power Clean

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Jump Jacks 250m Row Then 5 Burpees 10 Deadlifts 4 Burpees 10 Front Squats 3 Burpees 10 Power Cleans Mobility 2

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Deadlifts 5 Muscle Cleans 5 Thrusters 5 Hang Muscle Cleans 5 Push Press Then, 2 Rounds 10 Wallballs 5 Burpees Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With stick, 2 Rounds 10 Pass Throughs 10 Around the Worlds 10 Overhead Squats 10 Snatch Balance Then with barbell 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Min Jump Rope 3 Rounds 10 Walking Lunges 7 Ring Rows 5 Inchworm Pushups 1 Min Jump Rope Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Burpees 10 Push Press 10 Bent Over Rows 10 Reverse Lunges Strength Pull-ups (6 Sets of 3-5

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 empty bar 5 Hang Muscle Snatches 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 20 Jumping Jacks Then 2 Rounds 5 Single Leg

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 x 250m Row Then, Junkyard Dog Warm-up Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 30 Minutes

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 10 Air Squats 10 Mountain Climbers 10 Lunges w/ Pelvic Tilt 10 Crossover Squats 10 Rollovers to V-sits 10 Lateral

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 7 Shoulder Presses 7 Banded Lat Pull Downs 7 Sit-ups Mobility 5 Minutes Soft Tissue Work: foam

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Shuttle Runs 10 Lunges 10 Russian Swings 5 Burpees Metcon Run Swing (Time) 4 Rounds 400m Run 25 Kettlebell

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 5 Muscle Cleans 5 Front Squats 5 Power Cleans 5 Front Squats Mobility Pigeon Pose (on box): 2 x 30

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 150m Row 20 Jumping Jacks 10 Ring Rows 5 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 40

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 10 One Leg Glute Leg Lifts (each side) 10 Air Squats 10 Muscle Cleans 10 Russian Swings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 1 Min Jump Rope 10 Deadlifts 10 Good Mornings 10 Ring Rows 10 Lunges Strength Metcon (AMRAP – Rounds) EMOM

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 400m Medball Run 20 Partner Wallballs 20 Burpees Over Partner Mobility 5 Minutes Soft Tissue Work – lacrosse ball –

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Chan Dynamic Warm-up 20 Jumping Jack (OH + back) 20 Jumping Jacks (forward + back) 5 Elbow-2-Ankle Lunges w/ Twist 5 Single

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 3 Deadlift 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Power Clean 3 Front Squat 3 Thruster 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Pass Throughs 5 Around The Worlds (each direction) Then, Burgener Warm-up: 2 times through Down and Finish Elbows High and Outside

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Walking Lunges 10 Standing Glute Leg Lifts Then, 2 Rounds 8 Deadlifts 8 Front Squats 8

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Calorie Row 10 One Leg Deadlifts 5 Burpees 30 Second Hollow Hold Strength Metcon (Weight) Teams

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 4 Rounds (20 sec on, 10 sec off) Jump Ropes: (singles or doubles) Air Squats Then, 2 Rounds 5 Hang Power

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Split Squats (10 each side) 10 Push-ups 20 Hollow Rocks Strength Goblet Squat (3 Sets of 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Min Jump Rope Then, 2 Rounds 5 Muscle Cleans 5 Power Cleans 5 Front Squats Then, 2 Rounds 5 Muscle Snatches

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Reverse Lunges Then, 2 Rounds 200m Run or Row 10 Front Squats 5 Burpees Mobility Worlds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 5 Inchworm Push-ups 10 Air Squats 10 Russian KB Swings Strength Ring Rows (3 Sets of 10 Reps)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Standing Glute Leg Lifts (each side) Then 2 Rounds 10 Walking Lunges 10 Deadlifts 10 Russian Swings Then Accumulate

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Bent-Over Rows 5 Hang Power Cleans 5 Push Jerks 10 Wallballs Mobility 5 Minute Soft Tissue Work: Lacrosse Ball

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 5 Burpees 5 Power Snatch Skills 5 Minute To Practice: Kipping Kipping Pull-ups Butterfly Pull-ups Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 20 Walking Lunges 20 Sit-ups Then, 2 Rounds 5 Muscle Cleans 5 Front Squats 5 Shoulder Press 5 Overhead

Widespread CrossFit – CrossFit Warm-up () Metcon Metcon (Time) Teams of 2 100 Wallballs (20. 14) Then, 3 Rounds of: 30 Hang Power Cleans (135, 95) 30 Burpees Over Partner

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 10 Front Rack Reverse Lunges 10 Deadlifts 10 Russian Kettlebell Swings Mobility 5 Minute Soft Tissue Work:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Bent-over rows 5 Push Press 5 Push Jerks 5 Hang Power Snatch 5 Overhead Squats 1 Minute Jump Rope

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With partner….. 200m Wallball Run 20 Partner Wallballs 20 Partner Wallball Sit-ups 20 Partner Wallball Chest Passes 200m Wallball Run Mobility 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Reserve Lunges Then w/ barbell 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Power Cleans 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Muscle Snatches 5 Overhead Squats 5 Pull-ups Mobility Soft Tissue Work: Using foam roller and/or lacrosse

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Row 5 KB Thrusters (each leg) 3 Burpees Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#12

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 2 Rounds 5 Deadlifts 5 Power Cleans 5 Front Squats 5 Push Jerks Metcon Metcon (Time) 400m Run 50 Kettlebell

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Hang Muscle Cleans 5 Shoulder Presses 5 Hang Power Cleans 5 Jerks 5 Bent-over Rows 5 Burpees Mobility 4

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Burpees 5 Muscle Snatches 5 Power Snatches 10 Sit-ups Metcon Metcon (Time) 1000m Row 30 Power

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Air Squats 10 Reverse Lunges Then with bar 2 Rounds 20 Jumping Jacks 10 Deadlifts 5 Front Squats Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) RoxanneJog around gym, everytime they say “Roxanne” do a burpee. Have fun! Weightlifting Shoulder Press (4 Sets of 5 Reps) Increase weight,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Wallballs 5 Sit-ups Mobility Glute Activation Exercises: 2

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 Min Jump Rope 10-8-6-4-2 Goblet Squats Russian KB Swings 1 Min Jump Rope Mobility Worlds Greatest Strech: 20 seconds each position,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 6 Rounds of 20s work / 10s rest: Double Unders Air Squats Then 10 Pass Throughs 10 Around the World 30

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 5 Inchworm Push-ups 10 Banded Good Mornings 15 Hollow Rocks Mobility 5 minutes soft tissue work: foam roller

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 3 Deadlift 3 Muscle Clean 3 Front Squat 3 Strict Press 3 Power Clean 3 Front Squat 3 Thruster Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 300m Row 7 Goblet Squats 7 Pull-ups 14 Banded Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) Teams of

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Squat Cleans 5 Push Jerks Mobility Glute Activation Exercises: 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Shoulder Presses 5 Push Presses 5 Push jerks 5 Pull-ups 20 Jumping Jacks Mobility AYT Shoulder Stretch – 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Burgener Warm-up (stick then bar) 1. Down & Finish 2. Elbows High & Outside 3. Muscle Snatcehs 4. Snatch Lands (2, 4,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Pass Throughs (Stick) 10 Around the worlds (each direction) 10 Overhead Squats 20s Hanging Lat Stretch (each arm) Then 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Goblet Squats 5 Russian Swings 5 American Swings Then 10 Burpees “ Metcon Metcon (2 Rounds for time) Every

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 10 Push-ups 15 Sit-ups Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP x 35 Minutes

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Hang Muscle Cleans 5 Front Squats 5 Jerks 5 One Leg Hip Raises Mobility Pigeon Stretch: 2

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 x 300m Row Burgener Warm-up 1. Down & Finish 2. Elbows High & Outside 3. Muscle Snatch 4. Snatch Lands (2,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 300m Row 10 Pass Throughs 10 Band Pull Aparts (Overhead) 5 Push-ups 5 Ring Rows 5 Air Squats Weightlifting Push

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Partner Medball Run 20 Partner Wallballs 20 Partner Medball Chest Passes 200m Partner Medball Run Strength Metcon (No Measure) EMOM x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Burpees Over Bar Mobility Worlds Greatest Strech:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Bring Sally UpUse light wallballs. When the song says “bring sally down,” athletes will move to the bottom of the wallball position.

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Pass Throughs 5 Air Squats Then 2 Rounds 10 Muscle Snatches 60 Jump RopesFirst round with PVC, second with

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Ground-2-Overheads (25, 15) 10 Good Mornings 10 Weighted Sit-ups Mobility 2 Rounds 30 Seconds Pec Stretch (Pull-up Rig) Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Bent-Over Rows 5 Strict Press 5 Push Press 5 Push Jerks 20 Jumping Jacks Then 30 Band Pull Aparts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 2 Rounds 200m Medball Run 20 Partner Wallballs 10 Medball Chest Passes Mobility 5 Minutes Soft Tissue Work: using foam

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Front Squats 5 Muscle Clean 5 Power Clean 5 Squat cleans 5 Push Presses 5 Pull-ups Weightlifting Power Clean

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Partner Carry 5 Partner Clapping Push-ups 10 Partner Squats 15 Partner Sit-ups Mobility Wallslides: 2 Sets of 8 Reps

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 deadlifts 10 back squats 10 Good Mornings 10 Reverse Lunges Weightlifting Box Squats (2 Reps Every 60 Seconds For

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 300m Row 5 Inchworm Push-ups 10 Ground-2-Overhead 15 Good Mornings 20 Hollow Rocks Metcon Metcon (AMRAP – Reps) Teams of

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts (overhead) 20 Jumping Jacks Strength Pull-ups (4

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Pizza Abmat Game 3 minutes with 2 burpee penalty Then 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans Mobility 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 3 Rounds 5 Muscle Cleans 5 Shoulder Presses 3 Power Cleans 3 Push Presses Then 2 Rounds 400m

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Muscle Cleans 5 Front Squats 5 Shoulder Presses Weightlifting Clean and Jerk (10 Minutes To Work

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Front Squats 5 High Hang Muscle Cleans 5 Hang Power Cleans 5 Power Cleans Then 10 Back Squats 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 10 Band Pull-aparts (overhead) 20 Jumping Jacks Mobility 3 Position

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Burpees 10 Lunges 20 Box Toe Touches 30 Hollow Rocks 400m Run 500m Row Metcon Metcon (Time) Teams of 2 1000m

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Walking Lunges 10 Push Presses 10 Russian Swings 10 Supermans 10 Air Squats 20 Jumping Jacks Metcon Filthy Fifty

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 5 Pull-ups 7 KB Thrusters (each arm) 10 Banded Good Mornings Strength Reverse Lunges (4 Sets of 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Burgener Warm-up 5 Down and Finish 5 Elbows High and Outside 5 Muscle Snatch 2 Snatch Lands (2, 4, 6)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Sumo deadlifts 10 Push Press 10 back squats 10 Good Mornings 10 Reverse Lunges 10 Front Squats 10 Bent

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Walking Lunges 5 Burpees Metcon Metcon (Time) Team of 2 Reverse Triple 3 3 Mile Run 300

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 10 Band Pull-aparts (Front) 10 Bent-over Rows 10 Shoulder Press 10 Push Press 10 Bent-over Rows Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Run 5 Inchworm Push-ups 10 Jumping Box Toe Touches (each foot) 10 Russian KB Swings Strength Weighted Step-ups (3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Lunges 5 Left Leg Hip Raises 5 Right Leg Hip Raises 10 Goblet Squats Mobility Pigeon pose

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 Muscle Cleans 5 thrusters 5 Hanging Knee Raises Metcon (AMRAP – Reps) Teams of 2 With a

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Sumo Deadlifts 10 Back Squats 10 Good Mornings 10 Front Rack Reverse Lunges 10 Overhead Squats Weightlifting Box Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Pull-ups 10 Banded Good Mornings 15 Hang Muscle Cleans 20 Second Plank Hold Metcon Metcon (AMRAP – Rounds) EMOM