Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 25 Jumping Jacks 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-Over Rows (Underhand

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes soft tissue working using foam rollers and lacrosse balls focusing on IT bands, hamstrings, thoracic spine and lats Warm-up Warm-up

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row + 60 Pass Throughs Then 3 Rounds 5 Lateral Burpees 5 Overhead Squats 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Sumo Squats 10 Banded Glute Bridges 5 Banded Clam Shells Each Side Then 2 Rounds 8

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 3 Elbow-2-Ankle Lunges 10 Glute Bridges Tabata 4 Rounds 20 Sec On, 10 Sec Off Medball Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With 1 Kettlebell Complete 10 One Arm Russian KBS Each 10 One Arm KB Squats Each 10 One Arm

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run 20 Walking Lunges 60 Second Elbow Plank Then With Barbell 2 Rounds 5 Romanian Deadlifts 5 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 5 Inchworm Pushups 10 Overhead Banded Pull-aparts 20 Russian Kettlebell Swings 10 Front Banded

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 10-8-6-4-2 Bend Over Rows Hang Muscle Cleans Push Press Barbell Curls Weightlifting Hang Power Clean

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100 Single Unders Then 2 Rounds 10 DB Renegade Rows Total 5 Burpee 10 Ring Rows 10 DB Push

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10-8-6-4-2 Romanian Deadlifts Muscle Clean Front Squat Front Rack Reverse Lunge Bent Over Row Mobility Worlds Greatest Stretch: 20

Widespread CrossFit – CrossFit View Public Whiteboard Mobility

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Jumping Jacks 5 Hang Muscle Cleans 5 Bent Over Rows Overhead Grip 20 Jumping Jacks 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 20 Box Toe Touches 7 Deadlifts 7 Muscle Cleans 20 Box Toe Touches 7 Front Squats 7

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m Run 3 Elbow-2-Ankle Lunges Each Side 10 Hollow Rocks 10 Suppermans 10 Air Squats Metcon Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes of Jump Rope Then With Barbell 5 Hang Muscle Cleans 5 Power Cleans 5 Push Press 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Minutes of Balls To The Wall Game Then 3 Rounds 5 Jumping Pull-ups or Ring Rows 10 Kettlebell

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With A Partner Complete 5 Rounds of Rowling Each * For every meter over or under a 100 complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Reverse Lunges 10 Banded Good Mornings 10 Single Leg Glute Bridges Then With Barbell 3 Rounds

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 150m Row 10 Air Squats 10 Abmat Situps 3 Elbow-2-Ankle Lunges Each Side Metcon Metcon (Time) Teams

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick & Band 10 Overhead Banded Pull-apart 10 Pass Throughs 10 Front Banded Pull-apart 10 Around the World

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row 30 DB Hang Cleans 30 Wallballs 60 Jumping Jacks 30 Ring Rows Metcon Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row 2 Rounds 5 Deadlifts 5 Front Squats 5 Lateral Burpees Over Bar 5 One Legged Glute Hip

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Stick & Band 10 Overhead Banded Pull-apart 10 Pass Throughs 10 Front Banded Pull-apart 10 Around the World

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 25 Jumping Jacks 5 KB Swings 7 Goblet Squats Then 5 Rounds 1 Power Clean 1 Front

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 rounds 25 Jumping Jacks 8 Bent-Over Rows 8 Muscle Cleans 8 Shoulder Press 8 Thrusters 8 Barbell Curls

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20s Work/10s Rest Single unders Mountain Climbers Double Under or Double Under Attempts Russian Swings Mobility 3-5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Hang Muscle Cleans 5 Bent Over Rows (Overhead Grip) 5 Push Press 5 Barbell Curls 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts 5 Front Squats 10 Front Rack Reverse Lunges 5 Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Mobility 3-5 minutes soft tissue work using foam rollers and lacrosse balls, focusing on IT bands, lats, and upper back Warm-up Warm-up (No

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Inchworm Push-ups 10 Banded Pushdowns 15 Banded Front Pull-aparts Then 3 Rounds 5 Bent-over Rows 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Bird Dogs 10 Banded Good Mornings 10 Standing One Legged Glute Raises Then 2 Rounds 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 50 Single-Unders 10 Pass-Throughs 10 Russian Kettlebell Swings 10 Goblet Squats Then 2 Rounds 7 Front Squats

Widespread CrossFit – Corporate Wellness Challenge View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row 60 Mountain Climbers 15 Burpees Metcon Metcon (No Measure) Teams of 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row 60 Mountain Climbers 20 BurpeesSplit distance and reps evenly. Metcon Metcon (No Measure) Teams

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Bent Over Rows 5 Push Press 5 Front Squat 15 Banded Front Pull Aparts 5 Bent Over Rows

Widespread CrossFit – Corporate Wellness Challenge View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run or 500m Row Then, 10 Wallballs 20 Single Unders 8 American Swings 20 Singles Unders

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Balls 2 The Walls Game or 400m Run Then 3 Rounds 12 Box Toe Touches Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Jumping Jacks 10 Romanian Deadlifts 5 Inchworm Push-ups Metcon Crossfit Games Open 18.4 (Ages

Widespread CrossFit – Corporate Wellness Challenge View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Glute Hip Raises 10 Reverse Lunges Then 2 Rounds 200m Row or 250m Row

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks Then 2 Rounds 5 Romanian Deadlifts 5 Barbell Rows 5 Power Cleans 5 Front Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Balls-2-Wall Game 3 Minutes *Each member of losing team must do 10 burpees over members of winning team. Then

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row Then 3 Rounds 3 Strict Pull-ups or Ring Rows 6 Push-ups 9 Air Squats

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Hip Raises 10 Reverse Lunges Then With Barbell 3 Hang Muscle Snatch 3 Overhead

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 4 Rounds 100m Run 5 Romanian Deadlifts 5 Wallballs Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward

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Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 3 Hang Muscle Clean 3 Front Squat 3 Push press 10 Banded Hip Raises

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row or 200m Run 5 Hang Muscle Snatch 5 Overhead Squats 5 Hollow Rocks 5 Hang Power Snatch

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Partner Wallballs 30 Partner Chest passes 30 Medball Cleans 30 Hollow Rocks 8 TGU (2

Widespread CrossFit – Corporate Wellness Challenge View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 30 Partner Wallballs 30 Partner Medball Chest Passes 30 Partner Medball Situps Metcon Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Lower Body Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Squats 6 Front Rack Reverse Lunges 10 X-Band Steps Each

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Push Press 5 Back Squat 5 Good Mornings

Widespread CrossFit – CrossFit View Public Whiteboard Mobility Grab a foam roller and do some self massage in these areas: Lats, IT Bands, Quads, Thoracic Spine, and Adductors Warm-up Warm-up

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 DB Push Press Each 20 Banded Front Pull-aparts 10 DB Bent Over Rows Each 20

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row or 200m Run 10 Romanian Deadlifts 10 Front Squats 10 Hang Muscle Cleans 10 Bent Over Rows

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Russian Swings Goblet Squats Mobility 5 minutes soft tissue work: using foam rollers and lacrosse balls, focus on quads, IT bands,

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With A Partner 3 Rounds Each 20 Single Unders 8 Wallballs 6 Romanian Deadlifts 4 Lateral Burpees Metcon Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 7 Minutes 3 DB Hang Clean + Jerk Each Arm 3 Knee Raises 7/6 Calorie RowKeep DB

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Minutes of Abmat Pizza Game For every drop do: 3 Air Squats 2 Push-ups 1 Sit-up Then 500m

Widespread CrossFit – CrossFit Warm-up Upper Body Warm-up (No Measure) 2 Rounds 6 Bent Over Rows 6 Push Presses 6 Barbell Curls 25 Overhead Banded Pull Aparts 10 Thoracic Rotations

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3 Snatch Lands (2 in, 4

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) PVC Game *Every time PVC Drops 1st Drop: 5 Walking Lunges 2nd Drop: 5 Half Burpees 3rd Drop: 5 Hollow Rocks 4th

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical Medballs or 400m Run Then 3 Rounds 5 Half Burpees 5 Ring Rows 5 Good Morning Squats Mobility

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 30 Jumping Jacks 10 Overhead Banded Pull-aparts 10 Bent Over Rows 5 Push Press 5 Push Perks

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 5 DB Hang Snatch Each 10 Hollow Rocks 5 DB Push Press Each 10 DB Goblet Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 15 Banded Good Mornings 10 Banded Glute Hip Raises Then w/ Barbell 2 Rounds 5 Deadlifts 5 Front Squats 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete 3 Rounds 200m Run 10 Half Burpees 200m Row 10 Wallballs Metcon Metcon (AMRAP – Rounds and Reps) Teams

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete: Row 500 Meters 40 Walking Lunges 40 Hollow Rocks 60 Seconds Plank or HS Hold Metcon Metcon (Time) 400m-300m-200m-100m-

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds High Knees Medball Broad Jumps 10 Banded Good Mornings Then with Barbell 7 Romanian Deadlifts 7 Muscle Cleans 7 Front

Widespread CrossFit – CrossFit Warm-up Junk Yard Dog (No Measure) The junk yard dog warm up consist of 2 parts, each done with a partner. Part 1: Partner A sits

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Russian KB Swings 10 Sumo Squats 10 One Leg Glute Hip Raises Each Then with a barbell 3 Deadlifts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) “Pass The Stick” Game or 200 Speed Steps Then 3 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Mobility Worlds Greatest Stretch:

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Throughs 10 Around the Worlds 10 Shoulder Press 10 Overhead Banded Pull-aparts 10 Shoulder Press Then with Barbell

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Single Unders 20 Walking Lunges w/ OH Reach 20 Sec Elbow Plank 20 Alt. Plank Shoulder Taps 20 Sec Elbow Plank

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Deadlifts Overhead SquatsUse either stick or bar for overhead squats. 15 seconds rest between sets. Mobility Box Pigeon Stretch: 2 x

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Medball Run 20 Walking Lunges 20 Green Band Pull Throughs 100m Medball Run 10 Walking Lunges 10 Green Band Pull Throughs

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Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Jumping Jacks 2 Rounds 5 Sumo Romanian DLs 5 Hang Muscle Cleans 5 Front Squat 5 Burpees 5 Deadlifts 5 Hang

Widespread CrossFit – CrossFit Warm-up General Dynamic Warm-up (No Measure) High Knees Butt Kickers Inside Ankle Taps Outside Ankle Taps High Skips Carioca Jumping Jack Shuffle Backward 90% Hip Rotation