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

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

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) 3 Rounds 25 Jumping Jacks 10 Jumping Pullups 10 Pushups 10 Air Squats Metcon Metcon (Time) For

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

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 Metcon Metcon (No Measure) 3 Rounds 1 Min Jump Rope 12 KB Swings 30 Sec Box Toe Touches 1 Min Hollow

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

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 5 Inchworm Push-ups 10 Overhead Lunges 15 Plank Transitions Metcon Metcon (AMRAP –

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

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 5 Medball Cleans 10 Hang Muscle Snatches (Stick) 10 Elbow-2-Foot Lunges (5 each

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

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

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

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

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

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

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

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

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

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)

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

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

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

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 –

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

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata (20 Sec On, 10 Sec Off) 4 Rounds Jumping Jacks One Arm KB Thrusters Plank

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 5 Burpees 10 Plank Transitions 15 Air Squats Metcon Metcon (Time) For Time: 5

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata (20 Sec On, 10 Sec Off) 4 Rounds Box Toe Touches Air Squats Push-ups Hollow

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 12 Burpees 12 Jumping Pullups Metcon Metcon (AMRAP – Reps) 2 Min Max Reps

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 25 Jumping Jacks 10 One Arm KB Thrusters (5 Each Arm) Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Medball Clean Thrusters 10 Russian Twists (Each Side) 5 Inchworm Push-ups Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Wallball 20 Mountain Climbers 10 Fire Hydrants Weightlifting Front Squat (4 x 4)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Burpees 20 Banded Good Mornings 400m Run Metcon Metcon (Time) For Time: 150

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 One Arm KB Thrusters 10 Push-ups 10 Ring Rows Metcon CrossFit Games Open

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 25 Jumping Jacks 5 Inchworm Push-ups 10 Band Pull Aparts (Overhead) 10 Band Pull Aparts (Front)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Medball Cleans 10 Overhead Medball Step Ups Metcon Metcon (Time) For Time: 6

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 2 Wall Walk 15 Ground-2-Overhead (25, 15) 10 Abmat Sit-ups Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 30 Jumping Jacks 20 One Legged KB Deadlifts 20 Hollow Rocks Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 3 Rounds Spiderman Lunges Inch-worms (Hollow Position) High Knees One Leg Deadlifts Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 1 Wall Walk 15 Ground-2-Overheads 10 One Leg Hops (Forward / Back) 10 One

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Pass Throughs 5 Muscle Snatches 5 Palm Overhead Squats 5 Overhead Squats 20

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata (20 Sec On, 10 Sec Off) 4 Rounds Box Toe Touches Plank Transitions Jumping Jacks Squat-2-Stand Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Medball Clean Thrusters 30 Russian Twists Weightlifting Thruster (5 x 1) Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Overhead Lunges (Each Leg) 10 Burpees Metcon Metcon (AMRAP – Rounds) EMOM x

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Air Squats 10 Band Pull Aparts (Overhead) 10 Band Pull Aparts (Front)

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 10 Squat-2-Stands 10 Banded Good Mornings 5 Inch-worm Metcon Metcon (AMRAP – Rounds and

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 2 Wall Walks 5 Wall Squats 10 Medball Cleans 15 Russian Twists Metcon Metcon

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 (No Measure) 500m Row Tabata (20 sec on, 10 sec off) 4 Rounds Jump Rope Plank Transitions Ground-2-Overheads Banded Back

Widespread CrossFit – CrossFit Warm-up (No Measure) 100 Jumping Jacks Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 20 Jumping Jacks 20 Plate Ground-2-Overheads 20 Lunges Metcon CrossFit Games Open 12.1 (AMRAP

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Jumping Pullups 20 Plank Transitions 20 Reverse Lunges Metcon Metcon (AMRAP – Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 4 Rounds 1 Wall Walk 10 Squat Jumps 30 Mountain Climbers Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Medball Clean Thrusters 15 Russian Twists Weightlifting Bear Complex (Work Up To

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 30 Jumping Jacks 20 Hollow Rocks 10 Jumping Pull-ups Metcon Metcon (AMRAP – Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 4 Rounds 5 Wall Squats (SLOW) 5 Air Squats 5 Burpees Metcon Metcon (AMRAP – Reps)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Wallballs 5 Burpees Metcon Metcon (Time) For Time: Teams Of 2 80 Thrusters

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Ground-2-Overhead 10 Around The Worlds (5 Each Direction) 10 Box Step-Ups (10 Each

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata (20 Sec On, 10 Sec Off) 4 Rounds Jump Rope Medball Cleans Plank Transitions Weightlifting Power Clean

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Banded Good Mornings 10 Squat-2-Stands 10 Straight Leg Situps 10 Pull-ups Weightlifting Deadlift

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 25 Jumping Jacks 5 Muscle Snatches 5 Palm Overhead Squats 5 Inchworm Push-ups Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Wallballs 10 Mountain Climbers (Each Leg) 10 Jumping Pull-ups Metcon Fran (Time) 21-15-9

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Jumping Squats 10 Sit-ups 10 push ups Metcon Metcon (AMRAP – Rounds and

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 10 Calorie Row 2 Wall Walks 7 Goblet Squats 14 KB Swings Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata 4 Rounds (20 sec on, 10 sec off) Box Toe Touches Plate Good Mornings One Legged Deadlifts

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 5 Inchworm Pushups 10 Lunges 15 Mountain Climbers (Each Leg) Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 5 Muscle Snatches (Stick) 5 Palm Overhead Squat 5 Overhead Squat 15 Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 15 Plate Ground-2-Overhead Weightlifting Clean and Jerk (15 Mins To Work Up

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Row 3 Rounds 8 Jumping Pullups or Ring Rows 8 One Leg KB Deadlifts (Each Leg) 8

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata (20 sec on, 10 sec off) 4 Rounds Jump Rope One Arm KB Thrusters Jumping Jacks Inchworm

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Kick-2-Handstand 10 Plate Ground-2-Overhead 5 Burpees-2-Plate 10 Hollow Rocks Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 5 Wall Squats (SLOW) 10 Fire Hydrants 5 Air Squats 10 Situps 5 Jumping

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Wallballs 7 Jumping Pull-ups 20 Mountain Climbers (10 Each Leg) Metcon Jackie (Time)

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

Widespread CrossFit – CrossFit Metcon (No Measure) 400m Run 3 Rounds 7 Wallballs 7 Medball Pushups 7 Squat Twist High Fives (Each Side) 7 Mountain

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 1 Min Row 1 Min Band Presses 1 Min Air Squats 1 Min Inch Worm Walks

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 7 Burpees 10 Air Squats Metcon Metcon (Time) For Time: “12 Days Of

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata 4 Rounds (30 sec on, 15 sec off) Jumping Jacks Plate Back Extensions Ground-2-Overhead Inch

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata 4 Rounds (20 sec on, 10 sec off) Jumping Jacks Push-ups Wall Balls Plank Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row 10 Leg Swings (Front to Back) 10 Leg Swings (Side to Side) Walking Knee Pulls

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 2 Wall Walks 10 Overhead Lunges (5 Each Leg) 15 Plank Transitions Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Medball Cleans 10 Medball Sit-ups Metcon Metcon (Time) For Time: 3-6-9-12-15 Hang

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 (No Measure) 4 Rounds 250m Row 20 Jumping Jacks 15 Plank Transitions 10 Inchworm Walks Metcon Metcon (AMRAP – Rounds)

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 (No Measure) 100 Jumping Jacks Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and

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