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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 Rounds 200m Run or 250m Row 5 Air Squats 5 Banded Shoulder Presses 5 Banded Good

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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,

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

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,

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

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

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

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

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

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

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

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

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

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

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

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:

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

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

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

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

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

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

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

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

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

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

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

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 –

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

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

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

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

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

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

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

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

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

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