Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Walking Lunges 10 Plate Good Mornings 5 Burpees Mobility Worlds Greatest Stretch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 30 Sec On, 15 Sec Off 2 Rounds Left Arm Russian KB Swings Right Arm Russian

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 20 Partner Wallballs 20 Partner Sit-ups Mobility 5 minutes soft tissue work with

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Power Cleans 5 Front Squats 5 Burpees 20 Jumping JacksWith empty bar Weightlifting Sumo

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds Knee Pulls (Down) Marching Toe Touches (Back) Walking Lunges High Knees Butt Kickers Jumping Jack

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Band Pull-Aparts (Overhead) 10 Band Pull-Aparts (Front) 10 Jumping Squats 10 KB Sumo Deadlift

Widespread CrossFit – Junior Wranglers Warm-up Warm-up (No Measure) “Roxanne” Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 200m Run 10 Wall Walks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100m Shuttle Sprint (4 x 25m) 15 Air Squats 100m Shuttle Sprint 15 Ring Rows 100m Shuttle

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 150m Row 5 Muscle Cleans 5 Hang Squat Cleans 5 Burpees Weightlifting Front Squat (5@75%,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 4 KB Thrusters (each arm) 6 Inchworm Pushups 8 Situps Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 KB Sumo Deadlifts 10 Goblet Squats 10 Sit-ups Weightlifting Sumo Deadlift (3@70%, 3@80%, 3+@90%)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 3 Rounds 5 Inchworm Push-ups 10 Plate Ground-2-Overheads 20 Jumping Jacks Metcon Run For

Widespread CrossFit – Varsity Wranglers Warm-up Warm-up (No Measure) “Crab Soccer” Metcon Metcon (Time) 28-21-18-15-12-9-6-3 AbMat Sit Ups Burpees Front Rack Lunges (each leg)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Stick Pass Throughs 5 Stick Around The Worlds (each direction) 5 Push-ups Then with

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Walking Lunges 10 Supermans 10 Hollow Rocks 100m Run Weightlifting Reverse Lunges (4 Sets

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 X-Band Walks (each direction) 5 Reverse Lunges (5 each leg) 10 KB Sumo Deadlifts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Plate Ground-2-Overhead (25, 15) 10 Air Squats Metcon Glen (Time) For Time:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 X-Band Walks (each direction) 5 Lunges (each leg) 10 KB Sumo Deadlifts 10 Russian

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 100m Run 5 Air Squats 5 Push-ups 5 Pull-ups Strength Metcon (Weight) EMOM x 16

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 Hang Power Cleans 5 Push Press 10 Sit-ups 10 Push-ups Weightlifting Push Press (5@65%,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 8 deadlifts 8 Front Squats 8 Good Mornings 8 Reverse Lunges (4 each leg) 8

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) 200m Run 3 Rounds 10 Goblet Squats 10 Push-ups 10 Russian KB Swings Weightlifting Sumo Deadlift (15

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 100m Run 10 Ring Rows 10 Ground-2-Overhead (25, 15) 5 Walking Lunges (each leg) Gymnastics

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Abmat Pizza GameEvery drop do 5 Air Squats and 10 Mountain Climbers Mobility 5 minutes soft tissue

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Row 10 Banded Good Mornings 5 Inchworm Push-ups 5 Jumping Lunges (each leg) Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 15 Mountain Climbers (each side) 10 KB Thrusters (5 each arm) Gymnastics

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Hang Muscle Cleans 5 Power Cleans 5 Jerks 5 Roll Over-2-Split Stretch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Shoulder Presses 5 Bent Over Row 5 Hang Power Clean 5 Burpees Mobility Soft

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 150m Row 5 Elbow-2-Ankle Lunges 5 Goblet Squats 5 Burpees Mobility Squat Mobiility: 1) pigeon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 One Leg Hips Raises (Each Leg) 5 Lunges w/ Pelvic Tilt (Each Leg) 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 One Arm KB Swings (each arm) 5 Power Snatches 5 Overhead Squats 70m RunWith

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Lunges ( 5 Each Leg) 10 Banded Good Mornings 10 X-Walks (Each Direction) 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Row 150 meters 10 Goblet Squats 10 Russian KB Swings 10 X-Band Walks (each direction)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 Pull-ups 10 Push-ups 15 Air Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Double Unders 10 Strict Presses 20 Double Unders 10 Bent Over Rows 20 Double

Widespread CrossFit – CrossFit Warm-up () Weightlifting Romanian Deadlifts (3 Sets of 8 Reps) Using barbell. Weight should be on lighter side, with focus on

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 4 Rounds 30 sec of work, 10 sec of rest Left Arm Russian KB Swings Right

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 5 One Leg Hips Raises (Each Leg) 5 Lunges w/ Pelvic Tilt (Each Leg) 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 5 Pull-ups 5 Walking Lunges (Each Leg) 15 Banded Good Mornings Weightlifting Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks Tic Tack Toe Mobility Worlds Greatest Stretch Weightlifting Push Jerk (2 Reps Every 60

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 20 Jumping Jacks 10 Banded Good Mornings 10 Hang Muscle Snatches Weightlifting Power

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 5 Elbow-2-Ankle Lunges (each leg) 5 Sumo Inchworm Push-ups 200m Run 10 Jumping Lunges 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) AMRAP x 8 minutes 10 Band Pull-Aparts 10 Strict Press 8 Push Press 6 Barbell Curls 4

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Round: 10 Walking Lunges 10 Push Presses empty bar 10 Russian KB Swings 10 Supermans 10

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

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Minutes Abmat Pizza Game 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans Mobility 5

Widespread CrossFit – On Ramp Warm-up (No Measure) 3 Rounds 250m Row 7 Buprees 200m Run Movements / Skills Cleans Push Jerks Split Jerks Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 10 Elbow-2-Ankle Lunges 10 Hang Muscle Snatches 10 Good Mornings Weightlifting Power Snatch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 8 Medball Cleans 20 Mountain Climbers Mobility Pec Stretch: 30s each side x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats30 Seconds Rest Between Rounds Weightlifting Floor

Widespread CrossFit – On Ramp Warm-up (No Measure) 400m Run 3 Rounds 10 Wallballs 10 Push Press 400m Run Movements / Skills Rower Kettlebell Swings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With a partner 200m Medball Run 20 Medball Russian Twists 20 Partner Wallballs 20 Medball Chest Passes

Widespread CrossFit – Junior Wranglers Warm-up Warm-up (No Measure) Duck, Duck, Goose Movements / Skills Hollow Rocks Metcon Metcon (Time) The Name Workout! A-20 Jumping

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 8 Medball Cleans 16 Mountain Climbers Mobility 5 minutes hip opener stretch on

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 10 Air Squats 15 Plate Ground-2-Overhead 5 Burpees Mobility 5 Minutes of foam

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Deadlifts 10 Back Squats 10 Good Mornings 10 Reverse Lunges (5 each leg) 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Row 500m Chan Dynamic Warm-up Weightlifting Squat Clean (3 Reps Every 3 Mins For 4 Rounds) Increase

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 8 Hang Muscle Clean 8 Shoulder Press 8 Bent-over Rows 8 Push JerksUse empty bar

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Mins Abmat Pizza Game 20 Air Squats 20 Sit-ups 20 Walking Lunges 20 Supermans2 Burpee Penalty

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 10 Wallballs 5 Burpees Metcon Metcon (5 Rounds for reps) 5 Rounds AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 2 Wall Walks 10 Plate Ground-2-Overheads 10 Plank Transitions Metcon J.T. (Time) 21-15-9

Widespread CrossFit – Varsity Wranglers Warm-up Warm-up (No Measure) 3 Rounds 250m Row 7 Burpees 200m Run Movements / Skills Hang Cleans Rope Climbs Overhead

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 10 Mountain Climbers (Each Leg) 10 Ring Rows 5 Inchworm Push-ups 400m Run

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 7 Pass Throughs 7 Hang Muscle Snatches 7 Overhead Squats Weightlifting Overhead

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 10 Elbow-2-Ankle Lunges (5 Each Leg) 10 Jumping Pull-ups 10 Hollow Rocks Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m 3 Rounds 10 Ground-2-Overhead 10 Squat Twist High Five 20 Mountain Climbers (10 Each Leg) Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 10 Air Squat 10 KB Swings 250m Row Metcon Metcon (Time) 200m Run

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 20 Jumping Jacks 10 Banded Good Mornings 10 Hollow Rocks Weightlifting Sumo Deadlift

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 8 Medball Clean Thrusters 4 Inchworm Push-ups Metcon Metcon (Time) 21 – 15

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 10 Crossover Squats (5 Each Leg) 10 Elbow-2-Ankle Lunges (5 Each Leg) 10 Arm Swings

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 Air Squats 5 Jumping Squats 10 Plank Transitions Metcon Metcon (Time) 400m

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 10 Plate Ground-2-Overhead 10 Banded Good Mornings 5 Elbow-2-Ankle Lunges (Each Leg)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 5 KB Thrusters (Each Arm) 7 Jumping Pullups 9 Hollow Rocks Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 7 Pass Throughs 7 Hang Muscle Snatches 7 Overhead Squats 400m Run Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Goblet Squats 20 Mountain Climbers Metcon Tabata Something Else (AMRAP – Reps)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 5 Burpees 20 Jumping Jacks 5 Burpees 10 Lunges (5 Each Leg) Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 30 Sec Work, 15 Sec Rest) 4 Rounds Jump Rope Plank Transitions Medball Cleans Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 5 One Leg KB Deadlifts (Each Leg) 5 One Arm KB Thrusters (Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 1 Wall Walk with 20 Second Hold 10 Goblet Squats 20 Mountain Climbers

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 7 Pass Throughs 7 Hang Muscle Snatches 7 Overhead Squats 7 Jumping Pull-ups

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 5 Goblet Squats 5 Fire Hydrants 5 Elbow -2-Ankle Lunges Weightlifting Back Squat

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 16 Walking Lunges 8 Ground-2-Overheads 4 Inchworm Push-ups Metcon Metcon (3 Rounds for

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 8 Ground-2-Overhead 8 Air Squat 8 Jumping Pull-ups Metcon Metcon (Time) Regionals Event

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 2 Wall Walks 10 Squat Twist High Fives 10 Overhead Squats Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 5 Pull-ups 7 Push-ups 9 Air Squats Metcon (AMRAP – Reps) 4 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 10 Medball Cleans 10 Banded Good Mornings 10 Overhead Squats Weightlifting Snatch (1

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 20 Jumping Jacks 15 Moutain Climbers 10 Good Mornings Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 Reverse Lunges (Each Leg) 5 Jumping Pull-ups 5 Inchworm Push-ups Metcon Murph

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Medball Cleans Thrusters 10 Banded Good Mornings Metcon Metcon (Time) With A