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 Transitions Squat Twist High Fives

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 Rounds 150m Farmer’s Carry (25,

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 Rocks Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 12 Burpees 12 Jumping Pullups Metcon Metcon (AMRAP – Reps) 2 Min Max Reps Sumo Deadlift High Pull (75,

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) For Time: 15 Rounds 10

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 (AMRAP – Reps) AMRAP x

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) Shoulder Press (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 KB Swings (53, 35) Every

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 15.3 (AMRAP – Reps) 14-Minute

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) 400m Run Metcon Metcon (Time)

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 Rounds 6 Power Cleans (155,

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 – Rounds and Reps) AMRAP x

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) For Time: 3 Rounds 50

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) For Time: 4 Rounds 20

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 Leg Hops (Side / Side)

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 Hollow Rocks 10 Pull-ups 400m

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 Metcon (AMRAP – Rounds and

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 Metcon (Time) For Time: 30

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Overhead Lunges (Each Leg) 10 Burpees Metcon Metcon (AMRAP – Rounds) EMOM x 20 Mins Min 1: 3

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) 5 Burpee Jumping Pull-ups Metcon

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 Reps) 11 Minutes To Complete:

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 (AMRAP – Rounds) EMOM x

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

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 3. Muscle Snatch 4. Snatch

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 – Reps) 7-Minute AMRAP of:

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Jumping Pullups 20 Plank Transitions 20 Reverse Lunges Metcon Metcon (AMRAP – Rounds and Reps) Teams Of 2

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: 3 Rounds 20 Back Squats

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 A Heavy Set) Power Clean

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 and Reps) AMRAP x 20

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 4 Rounds 5 Wall Squats (SLOW) 5 Air Squats 5 Burpees Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Max

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 (75, 55) 60 Burpee Box

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 Leg) 400m Run Metcon Metcon

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 (15 Mins To Work Up

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 (Work Up To Heavy 5

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 CrossFit Games Open 14.1 (AMRAP

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 Thrusters, 95# / 65# Pull-ups

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 Reps) Teams of 2 AMRAP

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

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 (Left) One Legged Deadlifts (Right)

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 Time: 4 Rounds 400m Run

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 Metcon Metcon (Time) For Time:

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 To Heavy Single) Metcon CrossFit

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 Band Pull Aparts 8 Hollow

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 Push-ups Metcon Metcon (Time) For

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 – Reps) 3 Rounds 1

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 Squats Weightlifting Back Squat (5

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) For Time: 1000m Row 50

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 High Knee Swing Outs Marching

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

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 Metcon Metcon (AMRAP – Rounds

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 Christmas” 1 Deadlift (75, 55)

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 Worm Walks Metcon Metcon (AMRAP

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) For Time: 3 Rounds 14

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 Walking High Knee Swing Outs

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 (Time) For Time: 2 Rounds

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 Squat Cleans (135, 95) Burpee

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

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 (No Measure) 100 Jumping Jacks Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4.

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 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 (No Measure) EMOM x 8 Min 1: 45 Sec Row Min 2: 45 Sec Medball Cleans Min 3: 45 Sec Jumping Jacks Min 4: 45

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 20 Jumping Jacks 20 Lateral Lunges (10 each side) 20 Plank Transitions Metcon Metcon (AMRAP – Reps) 2 Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Inverted Burpees 10 Dimond Push-ups 15 Air Squats 20 V-Ups Metcon Metcon (Time) For Time: 3 Rounds 7

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 7 Burpees 7 Jumping Pull-ups 10 Band Pull Aparts (Overhead) 10 Band Pull Aparts (Front) Metcon Helen (Time) 3

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 AIr Squats 20 Hollow Rocks Weightlifting Front Squat (15 Mins To Work Up To Heavy 2 Reps) Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata (30 Sec On, 10 Sec Off) 3 Rounds Jumping Jacks KB Swings Lunges Overhead Squats (stick) Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 One Leg Deadlift Reaches (Each Leg) 10 Lateral Lunges (Each Leg) 10 Push-ups Metcon Metcon (Time) Teams of

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 1 Min One Arm KB Thruster 1 Min Box Toe Touches 1 Min Mountain Climbers 1 Min Speed Skaters 1 Min

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Kick-2-Handstands (5 Sec Pause) 10 Leg Lifts 10 Straight Leg Sit-ups 10 Crossover Squats 400m Run Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 21 Jumping Jacks 15 Banded Good Mornings 9 Diamond Push-ups Weightlifting Deadlift ( 15 Mins To Work Up To Heavy 3

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 2 Wallwalks 10 Medball Cleans 20 Hollow Rocks 400m Run Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Mins Jump Rope 3 Rounds 10 Wallballs 10 Squat Twist High Fives (each side) 10 Push-ups Metcon Metcon (Time) For Time: 6

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 250m Row 10 Wallballs 10 Burpees Metcon Metcon (Time) “Baseline” 500m Row 40 Air Squats 30 Abmat Sit-ups 20

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 1 min Jump Rope 1 min Overhead Plate Lunges 1 min Plank Transitions Metcon Metcon (AMRAP – Rounds and Reps) AMRAP

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 4 Rounds 2 Wallwalks 5 One Arm KB Deadlifts (Each Leg) 5 One Arm KB Push Presses 400m Run Metcon Metcon

Widespread CrossFit – CrossFit () (No Measure) 500m Row 3 Rounds 10 Knee Hugs (each leg) 10 Fire Hydrants (each leg) 10 Air Squats 10 Jumping Lunges (5 each leg)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 1 min Row 1 min Jumping Jacks 1 min Burpees Metcon Metcon (Time) 3 Rounds 200m Run 15 Box Jumps (30,

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata 5 Rounds (20 sec on, 10 sec off) High Knees Crossover Squats Traveling Push-ups Bicycle Crunches Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 25 Jumping Jacks 10 Wallballs Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Medball Cleans 10 Inch worm Push-ups 400m Run Weightlifting Hang Power Clean (4 x 3) Increasing weight each

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 Jumping Squats 10 Shoulder Circles 10 Squat N Stands 10 One Leg Lateral Lunges Metcon Metcon (Calories) 6

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata 4 Rounds (30 sec on, 15 sec off) Jumping Jacks Push-ups Box Toe Touches Lunges Metcon Metcon (AMRAP – Reps) AMRAP x

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Air Squats 10 Band Pass Throughs 10 Band Pulls Overhead 10 Band Pulls Front 10 Burpees Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 20 Jumping Jacks 10 Medball Cleans 10 Medball Push-ups Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 400m Run 9 Burpees 7 Jumping Pullups 3 Pirate Planks Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15mins 1

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 25 Jumping Jacks 10 Lunges Metcon Metcon (Time) For Time 50 Calorie Row 100 Box Jumps (24, 20) 200

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 KB Thrusters (5 each arm) 10 KB Swings 10 Mountain Climbers (each leg) 400m Run Metcon Metcon (Time)