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CF103116
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
CF102916
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
CF102816
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
CF102716
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
CF102616
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
CF102516
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
CF102416
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
CF102216
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:
CF102116
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
CF102016
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
CF101916
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
CF101816
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
CF101716
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
CF101516
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
CF101416
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
CF101316
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
CF101216
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
CF101116
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
CF101016
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
CF100816
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
CF100716
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
CF100616
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
CF100516
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
CF100416
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
CF100316
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
CF100116
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)
CF093016
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
CF092916
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
CF092816
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 7 Bent Over Rows 7 Shoulder Presses 7 Push Presses 7 Thrusters
CF092716
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
CF092616
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
CF092416
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
CF092316
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
CF092216
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
CF092116
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
JW092016
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
CF092016
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
CF091916
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%,
CF091716
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
CF091616
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%)
CF091516
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
VW091416
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)
CF091416
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
CF091316
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
CF091216
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
CF091016
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:
CF090916
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
CF090816
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
CF090716
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%,
CF090616
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
CF090516
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
CF090216
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
CF090116
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
CF083116
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
CF083016
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
CF082616
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
CF082516
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
CF082416
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
CF082216
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
CF081916
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
CF081816
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
CF081516
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
CF081216
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)
CF081116
Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 5 Pull-ups 10 Push-ups 15 Air Squats
CF081016
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
CF080916
Widespread CrossFit – CrossFit Warm-up () Weightlifting Romanian Deadlifts (3 Sets of 8 Reps) Using barbell. Weight should be on lighter side, with focus on
CF080816
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
CF080516
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
CF080216
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
CF072316
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
CF072216
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
CF072116
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
CF072016
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
CF071916
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
CF071816
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
CF071616
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
OR071616
Widespread CrossFit – On Ramp Warm-up (No Measure) 3 Rounds 250m Row 7 Buprees 200m Run Movements / Skills Cleans Push Jerks Split Jerks Metcon
CF071516
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
CF071416
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
CF071316
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
OR071216
Widespread CrossFit – On Ramp Warm-up (No Measure) 400m Run 3 Rounds 10 Wallballs 10 Push Press 400m Run Movements / Skills Rower Kettlebell Swings
CF071216
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
JW071216
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
CF071116
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
CF070916
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
CF070816
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
CF070716
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
CF070616
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
CF070516
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
CF063016
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