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 Rounds 250m Row 10 Medball Cleans Thrusters 10 Banded Good Mornings Metcon Metcon (Time) With A Partner Complete: 2 Rounds 100

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 5 Fire Hydrants 20 Mountain Climbers 10 Air Squat Weightlifting Back Squat (10 Mins To Work Up To

Widespread CrossFit – On Ramp Warm-up (No Measure) 500m Row 3 Rounds 12 KB Swings 8 Box Jumps 500m Row Movements / Skills Snatch Burpees Knees-2-Elbows Lunges Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 Minute: Row 1 Minute: One Legs Deadlifts (30 Second Each Leg) 1 Minute: Plank Metcon Metcon (Time) 4 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 10 Wallballs 10 Elbow-2-Ankle Lunges 5 Inchworm Push-ups Metcon Metcon (AMRAP – Reps) AMRAP x 4 Minutes 600m

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) 500m Row 3 Rounds 10 Band Shoulder Presses 10 Band Good Mornning 10 Plank Transitions Weightlifting Push Press (5 Reps @ 75%,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 25 Jumping Jacks 10 Hollow Rocks 5 Burpee Pull-ups Metcon Metcon (Time) 7 Rounds 7 Power Cleans (155,

Widespread CrossFit – On Ramp Warm-up (No Measure) 3 Rounds 200m Run 10 Air Squats 10 Ring Rows Movements / Skills Wall Balls Deadlift Overhead Squat Sit Ups Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 2 Wallwalks 10 Ground-2-Overheads 10 Good Mornings Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 5 Air Squats 5 Jumping Squats 5 Fire Hydrants 5 Inchworm Push-ups Metcon Metcon (5 Rounds for reps)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 25 Jumping Jacks 10 Banded Good Mornings 5 One Leg KB Deadlifts (Each Leg) 5 Elbow-2-Ankle Lunges (Each

Widespread CrossFit – On Ramp Warm-up (No Measure) 400m Run 2 Rounds 10 Shoulder Swings (Up & Back) 10 Lunge w/ Twist (5 each leg) 10 Overhead Band Pulls 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 20 Jumping Jacks 10 Jumping Pull-ups 5 Inchworm Push-ups Metcon Metcon (Time) For Time: 25 Push Presses (95,65)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 7 Medball Cleans 7 Burpees 30 Sec Plank Hold Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring

Widespread CrossFit – On Ramp Warm-up (No Measure) 200m Run 25 Jumping Jacks Shoulder Circles Leg Swings 200m Run 25 Jumping Jacks Movements / Skills Air Squat Back Squat Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Row 10 Air Squats 10 Arm Circles (Forward & Back) 200m Row 10 Pass Throughs 10 Elbow-2-Ankle Lunges (5 Each Leg)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 20 Jumping Jacks 10 Medball Cleans 10 Medball Sit-ups Metcon Metcon (Time) For Time: 6 Rounds 200m Run

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 2 Wallwalks 10 Squat-2-Stands 10 Banded Back Extensions Metcon Metcon (Time) For Time: 7 Rounds 7 Handstand Push-ups

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 25 Jumping Jacks 10 Goblet Squats 5 Inchworm Push-ups Metcon Metcon (AMRAP – Reps) AMRAP x 15 Minutes

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 30 Sec Plank Hold 10 Ground-2-Overheads 5 Burpees 400m Run Metcon Metcon (Time) For Time: 21-15-9 Shoulder-2-Overhead (115,

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Air Squats 5 Elbow-2-Ankle Lunges (Each Leg) 10 Mountain Climbers (Each Leg) 30 Sec Hollow Hold Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata (20 Seconds On, 10 Seconds, Off) Box Toe Touches Ground-2-Overheads (25, 15) Tuck Jumps Plank Transitions Metcon Metcon (Time) For Time:

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) 500m Row 2 Rounds 10 Burpees 10 Jumping Pull-ups 10 Muscle Snatches 10 Overhead Squats Metcon Metcon (AMRAP – Reps) AMRAP x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 2 Wallwalks 10 Ground-2-Overheads 10 Good Mornings Metcon Metcon (Time) For Time 10-9-8-7-6-5…….. Power Cleans (155, 105)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 5 Inchworm Push-ups 5 Pull-ups 10 Lunges (Each Leg) 10 Mountain Climbers (Each Side Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Medball Cleans 15 Russian Twists Metcon Bear Complex (5 Rounds x 7 Unbroken Sets) Power Clean

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 10 Pull-ups 10 Push-ups 10 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 Mins

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 10 Wall Squats 10 Jumping Squats 5 Elbow-2-Ankle Lunges (Each Leg) 10 Fire Hydrants Weightlifting Back Squat (7

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 7 Jumping Pull-ups 7 Ground-2-Overheads (25, 15) 7 Back Extensions Metcon Helen (Time) 3 Rounds for time of:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 10 Banded Back Extensions 10 Banded Presses 5 Jumping Lunges (Each Leg) Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 25 Meball Clean 400m Run Weightlifting High Hang Squat Clean + Low Hang Squat Clean + Squat Clean (20 Mins

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds 5 Wall Squats 5 Jumping Squats 10 Pull-ups 10 Hollow Rocks Metcon Metcon (Time) For Time: 50 Thrusters

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Tabata” (30 Sec On, 15 Sec Off) 4 Rounds Jumping Rope Medball Cleans Plank Metcon Metcon (AMRAP – Rounds) EMOM x 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 10 Goblet Squats 5 Inchworm Push-ups 500m Row 20 Goblet Squats 10 Inchworm Push-ups Metcon Metcon (AMRAP – Rounds and

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 10 Burpees 10 Elbow-2-Ankle Lunges (Each leg) 20 Hollow Rocks 250m Row 5 Burpees 5 Elbow-2-Ankle Lunges 10 Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 10 KB Swings 10 Wall Squats Metcon Metcon (Time) For Time: 3 Rounds 400m Run 15 Power Snatches

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 10 One KB Thrusters (Each Arm) 10 Jumping Pull-ups 10 Push-ups 10 Hollow Rocks 10 Squat Twist High Fives 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 2 Rounds 11 Medball Cleans 22 Jumping Jacks 11 Wall Squats 22 Russian Twists Weightlifting Clean Front Squat Complex 15

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Banded Good Mornings 10 Band Presses 5 Elbow-2-Ankle Lunges (Each Leg) Metcon Diane (Time) 21-15-9 Deadlifts, 225#

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Inchworm Push-ups 5 Jumping Pull-ups 10 Supermans 10 Reverse Lunges (Each Leg) Metcon Metcon (AMRAP – Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Burpees 200m Run Metcon Metcon (Distance) Teams Of 2 EMOM x 24 Mins 20 Sec Max Distance

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Shuttle Run (forward & back) 10 Mountain Climbers (Each Leg) 8 Medball Cleans 6 Medball Push-ups Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 20 Burpees Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata (20 Sec On, 10 Sec Off) 4 Rounds Jumping Jacks Ground-2-Overheads Plank Transitions Squat-2-Stands Metcon Metcon (3 Rounds for reps) AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 Rounds 10 Elbow-2-Foot Lunges (5 Each Leg) 5 Wall Squats 5 Hang Muscle Snatches 5 PlamOverhead Squats Duckwalk (Across

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 2 Wallwalks 10 Jumping Pullups 15 Hollow Rocks Metcon Metcon (Time) For Time: 3 Rounds 400m Run 30

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Run 10 Medball Cleans 250m Row 10 Abmat Situps Metcon Metcon (Time) Teams Of 2 For Time 400m Medball

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata (20 Sec On, 10 Sec Off) 4 Rounds Jump Ropes Ground-2-Overhead Jumping Pull-ups Plank Metcon 5k Row (Time) Max Effort 5k

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Banded Good Mornings 5 Inchworm Push-ups 5 Elbow-2-Ankle Lunges (Each Leg) 5 Round Backs Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 50 Jumping Jacks 15 Wallballs 10 Burpees Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10

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) 500m Row 2 Rounds 10 Jumping Jacks 10 Hollow Rocks 20 Box Toe Touches (Each Foot) 10 Ground-2-Overhead Metcon Fight Gone Bad

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) 500m Row 25 Jumping Jacks 20 Elbow-2-Ankle Lunges 15 Inchworms 10 Arm Circles (Forward & Back) 5 Wall Walks Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Wallballs 5 Inchworm Push-ups Metcon CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65#

Widespread CrossFit – On Ramp Warm-up (No Measure) 500m Row 3 Rounds 12 KB Swings 8 Box Jumps 500m Row Movements / Skills Snatch Burpees Knees-2-Elbows Lunges Metcon Metcon (Time)

Widespread CrossFit – CrossFit Metcon Metcon (No Measure) AMRAP x 25 Mins 500m Row 1 Wall Walk 10 Jumping Pull-ups 10 Air Squats 10 One Legged Deadlifts (Each Leg) 20

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Jumping Jacks 10 Medball Cleans 10 Good Mornings Weightlifting Power Clean (1 – 1 – 1 –

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 10 Inchworm Push-ups 20 Wallballs 400m Run 5 Inchworm Push-ups 10 Wallballs Metcon Metcon (AMRAP – Rounds) EMOM x 16

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 20 Walking Lunges 20 Moutain Climbers 250m Row 10 Walking Lunges 10 Mountain Climbers Metcon Metcon (AMRAP – Reps) For

Widespread CrossFit – On Ramp Warm-up (No Measure) 3 Rounds 200m Run 10 Air Squats 10 Ring Rows Movements / Skills Wall Balls Deadlift Overhead Squat Sit Ups Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Jumping Pullups 10 Pushups 10 Air Squats Metcon Metcon (Time) For Time: 15-12-9 Chest-2-Bar Pullups Burpees

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 250m Row 10 Banded Good Mornings 8 Medball Cleans 6 Inchworm Push-ups Metcon CrossFit Games Open 16.4 (AMRAP – Reps)

Widespread CrossFit – CrossFit Metcon Metcon (No Measure) 3 Rounds 1 Min Jump Rope 12 KB Swings 30 Sec Box Toe Touches 1 Min Hollow Rocks 12 Air Squats 30

Widespread CrossFit – On Ramp Warm-up (No Measure) 400m Run 2 Rounds 10 Shoulder Swings (Up & Back) 10 Lunge w/ Twist (5 each leg) 10 Overhead Band Pulls 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata (20 Sec On, 10 Sec Off) 4 Rounds Jumping Jacks Air Squat Mountain Climbers Squat Twist High Fives Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 3 Rounds 5 Inchworm Push-ups 10 Overhead Lunges 15 Plank Transitions Metcon Metcon (AMRAP – Rounds) EMOM x 20 Mins

Widespread CrossFit – On Ramp Warm-up (No Measure) 200m Run 25 Jumping Jacks Shoulder Circles Leg Swings 200m Run 25 Jumping Jacks Movements / Skills Air Squat Back Squat Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 15 Good Mornings 10 Wallballs Metcon Metcon (AMRAP – Reps) AMRAP x 6 Mins 10 Toes-2-Bsr 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 Metcon (AMRAP – Rounds and

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Medball Cleans 10 Hang Muscle Snatches (Stick) 10 Elbow-2-Foot Lunges (5 each leg) 10 Kipping Swings (hanging

Widespread CrossFit – CrossFit Metcon Metcon (No Measure) AMRAP x 40 Mins Teams of 2 100 Jumping Jacks 800m Run or 1000m Row 6 Wallwalks 40 Hollow Rocks 20 Medball

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 20 Jumping Jacks 15 KB Swings Metcon Metcon (Time) For Time: 21-15-9 Calorie Row Power Snatches (95, 65)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Ground-2-Overheads 10 Weighted Situps 10 Jumping Squats Metcon Metcon (Time) For Time: 3 Rounds 800m Run 7 Shoulder-2-Overhead

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Wall Squats 10 Jumping Pull-ups 10 V-ups 400m Run Weightlifting Back Squat (5 x 65% of 1RM) Back

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Jumping Pullups 10 Push-ups 10 Air Squats Metcon Metcon (Time) For Time: Teams of 2 2 Rounds 800m

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 30 Jump Rope 10 Goblet Squats 10 KB Swings Metcon CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP

Widespread CrossFit – CrossFit Metcon Metcon (No Measure) AMRAP x 20 Mins 500m Row 10 Push Press (45, 35) 10 Back Squats (45, 35) 100m Sled Drag (45, 25) 10

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata (20 Sec On, 10 Sec Off) 4 Rounds Box Touch Toes Overhead Lunges Jumping Jacks Supermans Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 10 Banded Shoulder Presses 30 Mountain Climbers (15 each leg) Metcon Metcon (AMRAP – Reps) AMRAP x 12 Mins

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 7 Burpees 200m Run Metcon CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts,

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 25 Jumping Jacks 10 KB Swings Metcon Metcon (Time) For Time: 50-40-30-20-10 Double Unders Abmat Situps 400m Run After

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Air Squats 10 Push-ups 10 Jumping Pullups Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP

Widespread CrossFit – CrossFit Metcon Metcon (No Measure) AMRAP x 25 Mins 20 Calorie Row 1 Min Plank 30 Jumping Jacks 400m Run 20 Overhead Lunges (25, 15) 1 Min

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Medball Cleans 10 Medball Push-ups 10 Medball Sit-ups Metcon Metcon (AMRAP – Reps) AMRAP x 10 Mins

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Wall Squats 5 Pass Throughs 5 Muscle Snatches 5 Overhead Palm Squats 5 Overhead Squats 10 Hollow Rocks