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

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) 500m Row 3 Rounds 5 Fire Hydrants 20 Mountain Climbers 10 Air Squat Weightlifting Back Squat (10

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

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

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)

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

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) 400m Run 3 Rounds 25 Jumping Jacks 10 Hollow Rocks 5 Burpee Pull-ups Metcon Metcon (Time) 7

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

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

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

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

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

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

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

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

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

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

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:

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 –

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)

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)

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

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) 500m Row 2 Rounds 10 Burpees 10 Jumping Pull-ups 10 Muscle Snatches 10 Overhead Squats Metcon Metcon

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

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

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

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

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

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)

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)

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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:

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

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

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

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

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) 500m Row 2 Rounds 10 Jumping Jacks 10 Hollow Rocks 20 Box Toe Touches (Each Foot) 10

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

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)

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

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

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

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