Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Clam Shells Each Side 10 Alt. Single Leg Glute Bridge 15

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Rowling Each partner does 4 Rounds Then 2 Rounds 5 DB Romanian Deadlifts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Dumbbell Bent Over Rows 5 Inch Worm Push-ups 15 Banded Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 5 Roll Back-2-Split Stretch 10 Air Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Seconds Jump Rope 10 Mountain Climbers 5 Yoga Push-ups 10 Ring

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row Then 3 Rounds 10 Reverse Lunges 25 Jumping Jacks 5 Yoga

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds with stick 10 Pass Throughs 10 Snatch Grip Behind The Neck Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 50 Single Unders 10 Air Squats 10 Reverse Lunges 10 Mountain Climbers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 3 Rounds 10 Banded Glute Bridges 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds High Knees (down & back) Butt Kickers Jumping Jack Shuffle Then 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Row 2 Rounds 10 Banded Good Mornings 10 Yoga Pushups 10 Kettlebell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 10 Air Squats 10 Overhead Banded Pull Aparts 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Hollow Rocks 10 Supermans 10 Scorpions 10 Jumping

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 2 Rounds 10 Deadlifts 10 Wall balls 10 Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 10 Banded Front Pull Aparts 5 Pass Throughs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300 Meter Row Then 3 Rounds 5 One Arm Russian Swings Each 5 One

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Jump Rope Upper Body Warm-up (No Measure) 3 Rounds 6 Bent Over

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Air Squats 10 Half Burpees 10 Box Toe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Jumping Jack Shuffle Then 2 Rounds 10 Romain Deadlifts 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 50 Single Unders Then 3 Rounds 5 SDHP 5 Hang Power

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) High Knees Butt Kickers Marching Toe Touches Jumping Jack Shuffle Then 2 Rounds 10

Squat versus Deadlift Which lower body movement is “King of the Lifts”? The squat and deadlift are the two staple movements of a lower body

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Row 10 Walking Lunges (total) 10 Burpees 10 Mountain Climbers

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row 2 Rounds 20 Air Squats 15 Kettlebell Swings 10 Box Jumps

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 25 Jumping Jacks 10 Pass Throughs 10 Around The

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Reverse Lunges 10 Banded Glute Bridges 10 Birddogs Then 2 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With a partner Complete 3 Rounds of Rowling Each Then 3 Rounds (20 Seconds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 4 Rounds 20 Seconds On, 10 Seconds Off Jump Rope KB Marches KB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Deadlifts 5 Front Squats 5 Box Jumps 5 Wallballs 5 Ring

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 Jumping Jacks 30 Banded Overhead Pull-Aparts 30 Banded Front Pull-Aparts 30 Jumping Jacks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 5 Romanian Deadlifts 5 Front Squats 5 Front Rack Reverse Lunges

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run Then 30-20-10 Jumping Jacks Walking Lunges Banded Good Mornings *50 Meter

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Sumo Stance Romanian Deadlifts 5 Muscle Cleans 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 500m Row Then 3 Rounds 5 Russian KB Swings 10 Alternating KB Push Press

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 RDLs 5 Hang Muscle Cleans 5 Front Squats 5 Burpees 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes Abmat Pizza Game OR 100 Jumping JacksEvery time abmat hits floor do

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m Row General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata 3 Rounds 30 Sec On, 15 Sec Off Single Unders Sumo Deadlifts Half

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 8 Romanian Deadlifts 8 Front Squats 8 Push Presses 8 Back Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical MedballsSet-up medballs in circle and perform a bodyweight exercise (lunges, bear crawl, inch

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 20 Front Banded Pull-Aparts 20 Overhead Banded Pull-Aparts 20 Bent Over Pulldowns 20 Side

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 300m Row or 200m Run Then 3 Rounds of 20 Sec On, 10 Sec

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 400m : General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 7 Clean Grip Deadlifts Modified Burgener Warm-up (Clean Focus)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Row/Run 8 Thrusters 8 Ring Rows 8 S20H 200 Meter Row/Run 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 10 Wallballs 10 Russian KB Swings 5 Curtis P’s

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run With Stick 10 Around the World 10 Pass Thru 10 Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 8 Deadlift 7 Muscle Cleans 6 Front Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Deadlifts 5 Power Cleans 5 Thrusters 5 Wallballs

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: 25 Jumping Jacks 6 Bent-over Rows 6 Push Press 6 Barbell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 2 Rounds 10 Romanian Deadlifts 10 Hang Power Cleans 10 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then with 10 or 15# plate: 40 Russian Twists (total) 30

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 40 Air Squats 30 Shoulder Taps (Left + Right = 1)

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 6 Romain Deadlifts 6 Front Squats 6 Front Rack

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run 15 Banded Good Mornings 15 AirSquats 5 DB Shoulder

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 3 Way Banded Shoulder Stretch: 20 seconds at each position Warm-up Upper Body Warm-up (No Measure) 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Banded Glute Bridges 5 Cook Squats Then 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) Knee Hugs Quad Stretch Marching Toe Touches One Leg Deadlifts Inside Ankle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Tabata (20 sec work, 10 sec rest) 8 Rounds Double Under or Attempts Then,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Chest Passes 30 Wallballs 30 Medball Russian Twists 30 Burpees

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 100 Meter Run 25 Jumping Jacks 10 Ring Rows 5 Yoga Push-ups

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 5 Romanian Deadlifts 5 Sumo Stance Deadlifts 5 Front Squats 5 Reverse

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minute soft tissue work: foam roller and/or lacrosse ball Warm-up Warm-up (No Measure) With Partner Complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run 500 Meter Row Then 2 Rounds 5 One Arm KB Swings

If you’re ready for results it’s time to ditch the health club… There was a time when we got all the exercise we require from

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run Then 3 Rounds 10 Walking Lunges 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ROWLING X 8 RoundsOne athlete rows trying to stop the rower as close to

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meter Run 15 Banded Front Pull-Aparts 3 Yoga Push ups 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 5 Romanin DeadLifts 5 Deadlifts 5 Hang Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 Minutes Soft Tissue Work: foam roller and/or lacrosse ball Warm-up Warm-up (No Measure) With Partner Complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Seconds Work/10 Seconds Rest One Arm KB Swing (R) Orm Arm

You end up traveling for work, come back with a cold and pretty soon you have been out of the gym for 2, 3 maybe

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 30 Jumping Jacks 5 Power Cleans 4 Front Squats 3 Push Presses

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8-6-4-2 Romanian Deadlifts Hang Muscle Cleans Front Squats Reverse Lunges Bent Over Rows Weightlifting

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100 Meters Run 10 Walking Lunges 7 KBS 7 Ring Rows 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 30 Jumping Jacks 20 Mountain Climbers 20 Lunges 100 Meter Run

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Roxanne” Then 2 Rounds 30 Single Under 8 Russian KB Swings 8 KB SDHP

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 25 Jumping Jacks 5 Hang Muscle Clean 5 Hang Muscle Snatch 5 Knee Raises

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run 2 Rounds 5 Sumo Deadlifts 5 Power Cleans 5 Front Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150 Meter Row 10 Plate Ground-2-Overhead 5 Wallballs Metcon Metcon (AMRAP –

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Walking Lunges 10 Banded Good Mornings 5 Squat Jumps-2-Box Weightlifting Squat

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run or 250 Meter Row 7 Romanian Deadlifts 7 Muscle

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Minutes of Paper, Rock, Scissors Game OR 4 Rounds of 100 Meter Run

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Air Squats 5 Push-ups 5 Hollow Rocks Then 3 Rounds 3

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Yoga Push-ups 10 Slow Banded Front Pull-aparts 10 Scorpions 10 Slow