Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 6 KB Sumo Deadlifts 10 Banded Glute Bridges 6 Left Arm Russian Swings 6

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row 30 Walking Lunges 30 Hollow Rocks 100ft Bear Crawl

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 10 Banded Pass Throughs Burgener Warm-up (No Measure) 3

Trying to stay healthy and living a healthy lifestyle doesn’t have to be complicated! We have just 3 tips that we recommend, that we think

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 100m 2 Elbow-2-Ankle Lunges w/ 3 sec pause Then, 5 Deadlifts 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8-6-4-2 Bent Over Rows Hang Muscle Cleans Push Press Barbell Curls 30 Second Elbow

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 200m Run 30 Jumping Jacks 20 Walking Lunges Metcon Metcon (Time) 1

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Sumo Deadlifts 6 Thrusters 12 Elbow Plank Alt

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Mobility Soft tissue work: 3 minute using foam rollers and lacrosse balls, focusing on upper back and

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) “Powerwalk Races”Split class up in teams rows On “3-2-1-go,” each walker will race down

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 600m Row Then, AMRAP x 8 Minutes 30 Sec Elbow Plank

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 2 Rounds of Tabata (20 sec on, 10 sec off) Left

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 20 Jumping Jacks 5 Inch Worm Push ups 5 Hang Power Cleans

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 3 Rounds 20 Jumping Jacks 10 Walking Lunges 5 Push-ups Metcon

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Upper Body Warm-up #2 (No Measure) 3 Rounds 20 Jumping Jacks 6 Bent-over Rows 6 Muscle Cleans

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 DB Romanian Deadlifts 10 DB Front Squats 10 DB Reverse Lunges (Total) 10

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Musical Medballs *The athlete that is left without a medball each round will complete

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run or 250m Row 20 Walking Lunges 20 KB Swings 20 Ring Rows

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 10 Overhead Banded Pull-Aparts 10 Front Banded Pull-Aparts Then 2 Rounds 5

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) With Partner Complete 800m Row Then 2 Rounds 5 Romanian Deadlifts 5 Sumo Deadlifts

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Then, 30 Mountain Climbers 30 Walking Lunges 30 Hollow Rocks 30 Plank

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Glute Bridges 10 Reverse Lunges Then 2 Rounds 5 Deadlifts

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m Row 10 Walking Lunges 10 Banded Good Mornings 5 Half Burpees

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

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

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

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

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

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

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,

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

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

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

Widespread CrossFit – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) 3 Down & Up 3 Elbows High & Outside 3 Muscle Snatches 3

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Maecenas sagittis nisl in est vulputate, eu finibus arcu mollis. Sed sodales ultricies sem, non condimentum tellus

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

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

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

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

Making a lifestyle change of any kind is difficult, especially long term! You don’t need a New Years Resolution to start something great, either! Here

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

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

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

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

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

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