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) Push Press (2 x 5)

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) 21-15-9 Deadlifts, 225# / 155#

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 (Time) ” Pumpkin WOD ”

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) 3 Rounds 500m Row or 400m Run 10 Air Squats 10 Squat High Five Twists 10 Fire Hydrant Circles (each leg) 10 Band

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 Clean and Jerk (15 Mins

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 Tuck Jumps Metcon Metcon (Time)

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) AMRAP x 20 mins 4

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 WOD For Time: 2000m Row

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) Weightlifting Power Clean (1 x

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 Metcon (AMRAP – Rounds) EMOM

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” 2. Elbows High and Outside

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: 400m Run 120 Double Unders

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 Mountain Climbers (each leg) Metcon

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) For Time: 4 Rounds 3

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

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 Rounds 200m Shuttle Run (4

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 WARM-UP: 1. Down and “Finish”

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 – Reps) Three rounds of: Row

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 5) Thruster (2 x 3)

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 Walks Min 3: 40 sec

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 weight each set Push Jerk

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 (Time) For Time: 3 –

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 400m Run 20 Pull-ups 20

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 3. Muscle Snatch 4. Snatch

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 (AMRAP – Reps) EMOM x

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 Rounds 30 Calorie Row 20

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 40 Air Squats 30 Sit-ups

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 sec Jump Rope Min 4:

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 x 7) Deadlift (2 x

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 Push-ups Ring Dips Push-upsIn honor

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 Time: 10 Clean & Jerks

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 – Reps) EMOM x 20

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 2 Back Squats Metcon Metcon

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 12 KB Thrusters 200m Run 6 Pullups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10mins 7 Front

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 (3 x 1) Metcon Metcon

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 Thrusters (105, 75) 3 Rope

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 Metcon (Time) For Time: 3

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 Time: 42 Double Unders 21

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 – 9 Power Cleans (135,95)

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 – 15 – 9 Power

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 grip) Weightlifting Overhead Squat (2

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 10 Wallballs 200m Run 10 Knee Raises Metcon Metcon (AMRAP – Reps) 4 x 3 min AMRAP 500m Row

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 Carry (25,15) 40 Knees-2-Elbows 40

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: 3 – 6 – 9

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 Rounds 10 Deadlifts (275,185) 20

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 Metcon Metcon (Time) For Time:

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) For Time: 25 Burpees to

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) Increase weight each successful set

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 Warm-up (No Measure) 4 Rounds 25 Jumping Jacks 15 KB Swings 15 Hollow Rocks Metcon Metcon (Time) For Time 100 Double Unders 10 Hang Power Snatches

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) Min 2: 5 Ring Muscle-ups

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: 3 Rounds 50m Walking Lunges

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 Warm-up (No Measure) 400m Run 3 Rounds 20 Double Unders or 60 Singles 10 Squat Clean Thrusters (bar) 400m Run Weightlifting Clean and Jerk (5 x

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 (3 Rounds for reps) Three

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, 135# / 95# Ring Dips

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 (AMRAP – Rounds and Reps)

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 Rounds for reps) 4 Rounds

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 Time: 800m Run 30 Pull-ups

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 Time: 4 Rounds 500m Row

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 Power Cleans (155,105) 14 Kettlebell

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 25 Jumping Jacks 15 Push-ups 5 Rope Pulls Metcon Metcon (Time) For Time: 4 Rounds 7 Strict HSPUs 1

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 500m Row 10 KB Goblet Squats 10 KB Sumo Deadlifts Weightlifting Back Squat (7 x 2)

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 Warm-up (No Measure) 400m Run 3 Rounds 50 Single Jump Ropes 7 Pull-ups 7 Burpees 500m Row Metcon Metcon (Time) 300 Double Unders 75 Chest-2-Bar Pull-ups

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 10 Medball Cleans 10 Push-ups 10 Sit-ups Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105#

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 5 Pass Throughs 10 Snatch Grip Shoulder Presses 10 Overhead Squats Weightlifting Hang Squat Snatch + Squat Snatch (15

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run 3 Rounds 10 Good Mornings 10 KB Swings 10 One Leg KB Deadlifts 250m Row Metcon Metcon (Time) For Time: 30

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 Warm-up (No Measure) 500m Row 3 Rounds 25 Jumping Jacks 10 Band Presses 10 Hollow Rocks 1 Wall Walk Metcon Metcon (Time) For Time: 21-15-9-15-21 Push

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 250m Row 10 KB Swings 10 KB Goblet Squats 10 Abmat Sit-ups Weightlifting Front Squat (7 x 2) Increasing weight each

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 4 Rounds 10 Medball Clean Thrusters 7 Pull-ups 400m Run Metcon Metcon (Time) For Time: 6 Rounds 3 Thrusters (155, 105)

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 250m Row 2 Wall Walks 10 OH Walking Lunges (45, 25) Metcon Metcon (AMRAP – Reps) 4 Rounds 1 Min Max

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 5 Thrusters (stick) 7 Overhead Squats 10 Hallow Rocks Metcon Metcon (Time) For Time: 2 Rounds 200m Run 15

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run or 500m Row 4 Rounds 5 Deadlifts (45,35) 5 Hang Power Cleans 5 Front Squats 5 Push Presses Weightlifting Clean and

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 100 Singles 15 KB Swings 15 Knee Raises Metcon Metcon (AMRAP – Rounds) EMOM x 20 Mins Evens: 40 Double Unders

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 500m Row 30 sec Plank 15 Good Mornings (25,15) 30 sec Plank 15 Burpees Weightlifting Deadlift (3 x 7) Deadlift (3

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 20 Sit-ups 15 Air Squats 10 Push-ups 5 Pull-ups 200m Run Metcon Metcon (Time) For Time: 10 Rounds

Widespread CrossFit – CrossFit Warm-up (No Measure) 2 Rounds 400m Run 15 KB Swings 15 Walking Lunges 15 Situps Metcon Metcon (Time) For Time: 3 Rounds 100m Sled Drag (90,45)

Widespread CrossFit – CrossFit Warm-up (No Measure) 200m Run Walking Lunges x 2 Marching Toe Touches x 2 Sliding Side Squats x 2 High Knees x 2 Butt Kickers x

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 50 Singles 10 One Arm KB Thrusters 500m Row Metcon Metcon (Time) For Time: 30 – 20 – 10

Widespread CrossFit – CrossFit Warm-up (No Measure) 4 Rounds 200m Run 25 Jumping Jacks 7 Burpees Metcon Metcon (AMRAP – Reps) Tabata 8 Rounds (20 secs on, 10 secs off)

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 Warm-up (No Measure) 400m Run 3 Rounds 10 Ring Rows 10 Medball Cleans 10 Situps 400m Run Metcon Metcon (Time) For Time: 21 – 15 –

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 10 Walking Lunge with Twist 10 Push-ups 10 Hollow Rocks Weightlifting Clean Complex (15 Mins To Work Up to

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squat 20 Situps Weightlifting Back Squat (5 x 6) Same weight for all

Widespread CrossFit – CrossFit Warm-up (No Measure) 500m Row Tabata (20 secs on, 10 secs off) 4 Rounds Jump Rope Wallballs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x

Widespread CrossFit – CrossFit Warm-up (No Measure) 3 Rounds 200m Run 15 Medball Clean Thrusters 10 Push-ups Metcon Metcon (Time) 15-12-9 Power Cleans (185,135) Front Squats Jerk

Widespread CrossFit – CrossFit Warm-up (No Measure) 400m Run 3 Rounds 50 Single Jump Ropes 10 KB Swings 10 KB Goblet Squats Metcon Metcon (Time) For Time: 5 Rounds 1