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 Weightlifting Push Jerk (8 Sets

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 – 20 seconds each position,

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 KB Swings Left Arm KB

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 lacrosse ball and/or foam roller

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 Deadlift (5@75%, 3@85%, 1+@95%) Take

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 Shuffle Broad Jumps Mobility 5

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 60 Singles Mobility 3 Way

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 15 Russian KB Swings 100m

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 20 Box Jumps 10 Front

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%, 3@85%, 1+@95%, 3+@85%, 5+@75%) Percentages

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 – Rounds and Reps) Teams

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%) Percentages should be based on

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 Your Life (AMRAP – Reps)

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 empty bar 2 Rounds 5

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) 3 Rounds 10 Walking Lunges 10 Supermans 10 Hollow Rocks 100m Run Weightlifting Reverse Lunges (4 Sets of 5 Reps Each Side)

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 5 Lateral Lunges (5 each

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: 30 Clean and Jerks, 135#

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 KB Swings Mobility Wall Squats:

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 Minutes Min 1: 60 yard

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%, 5@75%, 5+@85%, 5+@75%, 5+@65%) Percentages

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 Thrusters Mobility 5 minutes soft

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 Pulls Walking High Knee Swing

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 Minutes To Work Up To

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 Handstand Push-ups (5 Sets of

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 work with foam rollers: focusing

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 Weighted Step-ups (3 Sets of

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 Pull-ups (5 Sets of 10

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 5 Side Lunges (each side)

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 Tissue Work: use lacrosse balls

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 pose on box, 1 min

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 Side Step Squats (Each Direction)

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 stick Weightlifting 3 Position Snatch

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 Burpees Weightlifting Power Clean (12

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) Weightlifting Box Squats (2 Reps

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 Unders 10 Sumo Deadlift High

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

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 Arm Russian KB Swings Left

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 Side Step Squats (Each Direction)

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 Rack Lunge (3 Sets of

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 Seconds For 6 Rounds) Weight

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 Snatch (2 Reps Every 90

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 Burpees Mobility Pec Stretch Pull-up

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 Push JerksUse empty bar. Mobility

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 Air Squats 10 Tuck Jumps

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 Marching Toe Touches Walking One

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

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 Mins Foam Roller / Lacrosse

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 (2 Reps Every 90 Seconds

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 2 sets Ankle Mobility: 30s

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 Press (3 Reps Every 2

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 Jacks B-10 Sit Ups C-15

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 200m Medball Run Metcon Metcon

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

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 box Weightlifting Power Clean (2

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 roller and lacrosse ball: focus

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 Muscle Snatches 60 Second Rest

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 weight each successful round. Form

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 Mobility Wall Slides 2 Sets

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 For Drops Mobility 5 Mins

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 x 3 Minutes 3 Squat

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 Handstand Push-ups Ring Dips Push-upsIn

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 Metcon Metcon (AMRAP – Rounds

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 Squats Metcon Metcon (Time) 4

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 Squat (2 Reps Every 2

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 Metcon (Time) 10 Rounds 100m

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 Metcon (Time) 2 Rounds 15

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 w/ Wallball (20, 14) 21

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 (5 Reps Every 2 Minutes

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 – 9 Clean & Jerks

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 (Over & Back) 250m Row

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 Row 30 Wallballs (20, 14)

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) Weightlifting Clean and Jerk (1

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 (6 Rounds for reps) 1

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 Metcon (Time) 5 Rounds 10

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) Complete 32 intervals of 20

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 Push Press (3 Reps @

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 (AMRAP – Rounds and Reps)

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 Arm) 10 Ring Rows Metcon

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 200m Run Metcon Metcon (Time)

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 Weightlifting Hang Snatch (3 Reps

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 (5 Reps @ 75%, 3

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 reps) 3 Rounds 60 Seconds

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 3 104 Wallballs (20, 14)

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 (Time) 50 Overhead Squats (135,

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 AMRAP x 3 Mins 40

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 Rep Every 60 Sec For

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 – Rounds and Reps) AMRAP x

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 (Time) For Time: 1-Mile Run