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) EMOM x 8 Min 1: 45 Sec Row Min 2: 45 Sec Medball Cleans Min 3: 45 Sec

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

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)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 60 Singles 12 Ground-2-Overhead (25, 15) 6 Burpees To Plate Weightlifting Push Press (2 x 7)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 30 Jumping Jacks 20 Banded Good Mornings 10 Inch Worm Push-ups Metcon Diane (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata (30 sec on, 15 sec off) 5 Rounds Jumping Jacks Burpees Mountain Climbers 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) 3 Rounds 500m Row or 400m Run 10 Air Squats 10 Squat High Five Twists 10 Fire Hydrant

Widespread CrossFit – CrossFit Warm-up (No Measure) 50 Jumping Jacks Tabata (30 sec on, 15 sec off) 6 Rounds Jump Rope Medball Cleans Thrusters Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 500m Row or 400m Run 15 Overhead Walking Lunges 15 Moutain Climbers (each leg) 15

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 Wallballs 10 Jumping Pull-ups 10 Push-ups Metcon Metcon (AMRAP – Rounds and Reps)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row or 200m Run 5 Pull-ups 10 Push-ups 15 Air Squats Metcon Metcon (Time) Partner

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 1 min Jumping Jacks 1 min Mountain Climbers 1 min Plate Ground-2-Overhead (25, 15)

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata (20 sec on, 10 sec off) 4 Rounds Jump Rope Lunges Push-ups Hollow Rocks Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 500m Row 50 Jumping Jacks Metcon Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish”

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 100m Shuttle Run (4 x 25m) 20 Jumping Jacks 5 Burpees Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 500m Row or 400m Run 20 Good Mornings (15, 25) 20 One Legged KB Deadlifts 20

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 250m Row 5 Pull-ups 10 Burpees To Plate 15 Overhead Lunges Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 15 Jumping Lunges 10 Leg Swings (Front & Back) 10 Leg Swings (Side to

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 15 Air Squats 15 KB Swings 400m Run Metcon Metcon (Time) For Time: 3

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 12 One Arm KB Snatches 12 KB Sumo Deadlifts Burgener Warm-up (No Measure) BURGENER

Widespread CrossFit – CrossFit Warm-up (No Measure) Tabata (30 sec on, 15 sec off) 4 Rounds Rowing Lunges Push-ups Mountain Climbers Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 12 Jumping Squats 6 Burpees 2 Wall Walks 250m Row Weightlifting Thruster (2 x

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 400m Run EMOM x 9 mins Min 1: 40 sec Row Min 2: 40 sec Wall

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 50 Single Jump Ropes 20 Overhead Lunges 10 Ground-2-Overhead Weightlifting Front Squat (3 x 5) Increasing

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata 5 Rounds (20 sec on, 10 sec off) Jumping Jacks Air Squats Burpees Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 10 Push-ups 10 Kips 10 Hollow Rocks Metcon Metcon (Time) For Time: 5 Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 100 Jumpiing 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) Tabata 4 Rounds (20 sec on, 10 sec off) Row KB Swings Goblet Squats Abmat Situps Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 15 Calorie Row 10 Medball Clean Thrusters 10 Russian Twists Metcon Metcon (Time) For Time: 5

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 Wallballs 10 Burpees 250m Row Metcon Metcon (Time) “Baseline” For Time: 500m Row

Widespread CrossFit – CrossFit Warm-up (No Measure) EMOM x 12 mins Min 1: 45 sec Row Min 2: 45 sec Air Squats Min 3: 45

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 20 Jumping Lunges 10 Good Mornings (45, 35) 20 Abmat Sit-ups Weightlifting Deadlift (2

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 KB Swings 5 Burpees 1 Wall Walk Metcon J.T. (Time) 21-15-9 Handstand

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 HR Push-ups 10 Jumping Squats 10 Hanging Knee Raises Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 15 Ground-2-Overhead (25,15) 15 Overhead Lunges 15 Weighted Sit-ups 400m Run Metcon Metcon (AMRAP

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run (20, 14) 20 Partner Wallballs 20 Partner Medball Situps 20 Partner Clapping Pushups 20 Partner Back

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 12 KB Thrusters 200m Run 6 Pullups Metcon Metcon (AMRAP – Rounds and Reps)

Widespread CrossFit – CrossFit Warm-up (No Measure) 100 Jumping Jacks 3 Rounds 10 Burpees 20 Mountain Climbers Weightlifting Power Clean (2 x 3) Power Clean

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 10 Goblet Squats 10 KB Swings Metcon Metcon (Time) For Time: 400m Run 21

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 500m Row 3 Rounds 10 Air Squats 10 Band Shoulder Presses 10 Kips 10 Push-ups Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 50 Single Jump Ropes 10 Push-ups 15 Good Mornings 20 Hollow Rocks Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 20 Overhead Walking Lunges (25,15) 10 Ground-2-Overheads Metcon Metcon (Time) 21 – 15

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 20 Overhead Walking Lunges (25,15) 10 Ground-2-Overheads Metcon Metcon (Time) For Time: 21

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 10 Air Squats 10 Pass Throughs 10 Overhead Squats (palms) 10 Overhead Squats (wide

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 10 Wallballs 200m Run 10 Knee Raises Metcon Metcon (AMRAP – Reps) 4 x

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 4 Rounds 10 Wallballs 30 Mountain Climbers 400m Run Metcon Metcon (Time) For Time: 400m Farmer’s

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 100 Single Jump Ropes 10 Air Squats 10 Dips 10 Rollouts Metcon Metcon (Time) For Time:

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Shuttle Run (4x50m) 10 Broad Jumps 20 Walking Lunges Metcon Metcon (Time) For Time 4

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 500m Row 5 Rounds 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Push Presses

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row “Tabata” (20 secs on, 10 secs off) Ground-2-Overhead Plank Lunges Plank 400m Run Metcon Metcon (Time)

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 20 Air Squats 15 Push-ups 10 Pull-ups Weightlifting Back Squat (5 x 5)

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 Warm-up (No Measure) 4 Rounds 25 Jumping Jacks 15 KB Swings 15 Hollow Rocks Metcon Metcon (Time) For Time 100 Double

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run “Junkyard Dog” Metcon Metcon (AMRAP – Rounds) EMOM x 16 mins Min 1: 15 Wallballs (20,14)

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 10 Air Squats 10 Inchworm Push-ups 10 Knee Raises Metcon Metcon (Time) For 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 Warm-up (No Measure) 400m Run 3 Rounds 20 Double Unders or 60 Singles 10 Squat Clean Thrusters (bar) 400m Run Weightlifting

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 KB Sumo Deadlifts High-pulls 10 Jumping Squats 10 Push-ups Metcon Fight Gone Bad

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 5 Pull-ups 10 Push-ups 15 Air Squats 20 Situps Metcon Elizabeth (Time) 21-15-9 Clean,

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run Tabata (20 secs on, 10 secs off) 4 Rounds Jumping Jacks Lunges Push-ups V-ups Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Wallballs 10 Overhead Walking Lunges 10 Hollow Rocks 400m Run Metcon Metcon (4

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 10 KB Swings 10 KB Goblet Squats 10 Kipping Swings Metcon Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Wallballs 10 Overhead Walking Lunges 10 Hollow Rocks 400m Run Metcon (Time) For

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 400 Run 10 Plate Ground -2-Overhead 10 Burpees Metcon Metcon (Time) For Time: 5 Rounds 7