Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 3 Rounds 30 sec work, 15 sec rest Jump Rope Plank Transitions Mtn Climbers Weightlifting Floor

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 10 Walking Lunges 10 Half Burpees 10 Deadbugs 200m Run Gymnastics Metcon (No Measure) EMOM

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Walking Lunges 10 Air Squats 10 One Leg Glute Hip Raises 10 Banded Good Mornings 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Abmat Pizza Game or 400m Run Then 3 Rounds 10 Walking Lunges 8 Hollow Rocks 6 Burpees

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 6 Romanian Deadlifts 6 Front Rack Reverse Lunges 6 Back Squats 10 X-Band Walk Each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Air Squats 20 Walking Lunges 20 Push-ups 20 Hollow Rocks 20 Russian Swings 20 KB Push

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Calorie Row 10 One Leg Glute Hip Raises Each 10 Sumo Squats 10 Calorie Row 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 8 Front Squats 6 Overhead Squats 8 Shoulder Press 6 Push Press

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Light DBs 2 Rounds 10 DB Front Rack Walking Lunges 10 Bent-over DB Rows 10 DB

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 10 Banded Good Mornings 5 Banded Shoulder Presses 1 Wall Walk Gymnastics Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Russian Swings 10 Wide Stance Goblet Squats 10 Plank Transitionsmoderate /

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 5 Rounds Each 150m Row 5 Medball Cleans 20 Sec Couch Stretch Each Leg Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Jumping Jacks Then With Barbell 2 Rounds 10 Romanian Deadlifts 5 Hang

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tabata 20s On, 10s Off 8 Rounds Double or Single Unders Then 50 Overhead Band Pull Aparts

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 20 Walking Lunges 20 Sit-ups 20 Air Squats 20 Scorpions 200m Run Gymnastics Metcon (No

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200m Row 5 Burpees 10 Banded Good Mornings 5 Fire Hydrants Each Mobility Pigeon stretch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 10 Push-ups 15 Sit-ups 30 Box Toe Taps Metcon Metcon (AMRAP – Rounds)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then With Barbell 2 Rounds 10 Romanian Deadlifts 5 Hang Muscle Snatch 10 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 3 Rounds Each 100ft Farmers Carry 25 Jumping Jacks Then 10 Air Squats 5 Burpees

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Bent Over Rows 5 Strict Press 10 Front Squats 5 Power Cleans 10 Push

Widespread CrossFit – CrossFit Mobility Worlds Greatest Stretch: 20 seconds each position Warm-up Warm-up (No Measure) 15 Hollow Rocks 20 Walking Lunges 25 Double Unders

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 100 Jumping Jacks Then With Barbell 2 Rounds 5 Deadlifts 5 Hang Power Cleans 5 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With A Partner 10 Burpees (each) 10 KBS (each) 200m Run (each) *One person works while partner

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 5 Burpees 10 Romanian Deadlifts 5 High Hang Muscle Snatch 10 Front Squats 5 Hang

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 250m Row 10 Air Squats 5 Wallballs 250m Row 10 Air Squats 5 Wallballs Mobility Worlds Greatest

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Barbell 2 Rounds 10 Overhand Grip Bent-over Rows 5 Strict Press 10 Reverse Grip Bent-over Rows

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Abmat Pizza Game or 400m Run Then 30 Jumping Jacks 10 Push-ups 20 Sit-ups 30 Alternating Box

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10 Sumo Deadlifts 20 Double Unders or 40 Singles 10 Thrusters 20 Double Unders 10 Bent Over

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 8 Box Jumps 8 Jumping Pull-ups 8 Kettlebell Swings 8 Walking Lunges 8 T2B or Knee Raises

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) PVC Game or 400m Run With Stick 10 Pass Throughs 10 Around the Worlds 10 Overhead Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 3 Rounds Each 200m Row 10 Abmat Situps 10 Air Squats 5 Push-ups Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) KB Tabata 30 Sec Work, 15 Sec Rest Left Arm Russian Swings Right Arm Russian Swings Sumo

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 50ft Sled Push 50 Jumping Jacks Then With Barbell 2 Rounds 5 Hang Muscle Cleans

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 12 Air Squats 12 Banded Good Mornings 12 Banded Knee Extensions Each 12

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tic Tac Toe Then 21 Sumo KB Deadlfits 15 Russian KB Swings 9 Goblet Squats With 100m

Widespread CrossFit – CrossFit Warm-up ()

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Row 20 Air Squats 20 Walking Lunges 20 Push-ups 20 Hollow Rocks 200m Row Metcon Metcon

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 JumpingJacks 3 Rounds 10 DB Push Press 10 Double DB Rows 10 Wallballs Then 50 Jumping

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 Warm-up (No Measure) Tick Tac Toe or 400m Run (100m Forward, 100m Left Side Shuttle, 100m Right Side Shuttle, 100m

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Sec On, 10 Sec Off Sumo Squats Glute Bridges Then With Barbell 2 Sets

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 800m Row Then Each Partner Completes 8 DB Push Press 8 DB Front Squat 8

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 30 Jumping Jacks Then W/ Barbell 2 Rounds 10 Bent-over Rows 10 Push Press 5 Power Snatch

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 50 Single Jump Ropes 10 Burpees 200m Run Metcon Metcon (Time) Teams of 2 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then W/ Barbell 2 Rounds 5 Muscle Cleans 5 Front Squats 5 Push Press 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner Complete 4 Rounds Each 50ft Farmers Carry 25 Jumping Jacks Metcon Metcon (AMRAP – Reps)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 20 Sec On, 10 Sec Off Sumo Squats Glute Bridges Then With Barbell 2 Sets

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Partner 3 Rounds Each 3 Burpees 9 Calorie RowOne partner complete round, while other holds plank

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 5 Push-ups 10 Air Squats 15 Overhead Band Pull Aparts 5 Push-ups 10 Air

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then, 2 Rounds 30 Jumping Jacks 10 Push-ups 10 Sit-ups 10 Box Toe Touches 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 10-8-6-4-2 Air Squats Burpees50m run between each round. Weightlifting Back Squat (3 Reps Every 90 Seconds For

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Banded Pull Throughs 5 One Leg Glute Hip Raises Each Then With Barbell 2

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) EMOM x 5 Minutes 10 Jumping Jacks + 5 Squat Jumps + 3 Burpees Then With Stick

Widespread CrossFit – CrossFit Mobility 5 Minutes Soft Tissue Work: Focus on quads, IT Bands and Lats Warm-up Warm-up (No Measure) Tabata With Kettlebells 30

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks Then With Stick 10 Pass Throughs 10 Overhead Squats 10 Around the World 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With stick 10 Pass Thru 10 Around The Bodies 10 Overhead Squats Then with barbell Burgener Warm-up

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 8 Sit-ups 16 Walking Lunges 8 Russian KB Swings Mobility 5 Minutes Soft

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Then 10-8-6-4 Wallballs Ring Rows Box Toe Taps Each Strength Close Grip Floor Press (5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 2 Rounds 5 Muscle Clean 5 Power Clean 5 Front Squats 15s Pigeon Pose

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tic Tac Toe or 400m Run Then 3 Rounds 7 Russian Swings 14 Mountain Climbers 7 Ring

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Thru 10 Around the World 10 OHS Then With Barbell 2 Rounds 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 30 Hollow Rocks 20 Air Squats 10 Inchworm Pushups Metcon Metcon (AMRAP – Reps) Tabata

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run Then 2 Rounds 5 Burpees 5 Shoulder Press 5 Bent Over Rows 10 Wallballs Mobility

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 10 Sumo Inchworm Push-ups Then w/ Partner Junkyard Dog Warm-up Metcon Metcon (No Measure)

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 20 Walking Lunges 10 KB Sumo Deadlifts 10 Russian Swings Then 10 Standing

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Partner Medball Run 10 Partner Medball Sit-ups 10 Partner Wallballs 20 KB SDLHP (35, 26) 10

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Thru 10 Around the World 10 OHS Then With Barbell 2 Rounds 5

Widespread CrossFit – CrossFit Mobility 5 Minutes Soft Tissue Work: Foam Rollers and Lacrosse Balls Warm-up Warm-up (No Measure) EMOM x 8 30 Jumping Jacks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 500m Row or Foam Roll Lats x 10 Passes each Then W/ Barbell and Band 2 Rounds

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 30 Double or Single Unders 20 Walking Lunges 15 Sit-ups 10 Push-up 15 Hollow Rocks

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then 2 Rounds 5 Muscle Cleans 3 Push Press 5 Power Cleans 3 Push Press

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 4 Rounds 10 Calorie Row 5 Burpees 30 Second Rest Between RoundsIncrease pace / effort each round.

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Calorie Row 10 Kettlebell Sumo Squats 10 Front Rack Lunges 10 Russian Swings Weightlifting

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 100m Run 20 Jumping Jacks 10 Medball Cleans Mobility World’s Greatest Stretch – 20sec in

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick 10 Pass Thrus 5 Around The Worlds Each 10 Overhead Squats Then With Barbell “Burgener

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 200m Run 5 Front Squats 5 Hang Squat Cleans 5 Back Squats 200m Run 5 Front Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Murph Warm-up 3 Rounds of: 100 Meter Run 10 Air Squats 8 Push-ups 6 Pull-ups Rest 60s-90s

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) Tic Tac Toe or 200m Run 30 Jumping Jacks 10 Wallballs 5 Burpees 10 Walking Lunges 5

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200m Run 7 Burpees 250m Row Metcon Metcon (AMRAP – Rounds) Teams of 2 AMRAP

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) With Stick Complete: 10 Pass Thru 10 Around the World Then With Barbell Complete: 3 Rounds 3

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 50 Jumping Jacks 15 Hollow Rocks 20 Walking Lunges 25 Double Unders or 5 Attempts 30 Plank

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 250m Row 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 20s Pigeon Pose each

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run Then With Barbell 2 Rounds 6 Deadlifts 6 Muscle Cleans 6 Power Cleans 6 Front

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Calorie Row 10 Kettlebell Sumo Squats 10 Front Rack Lunges 5 One Leg Glute

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 10 Hollow Rocks 10 Air Squats 10 Walking Lunges 10 Push-ups 10 Sit-ups 10 Scorpions

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 40 Jumping Jacks 40 Mountain Climbers 80 Single Jump Ropes Then With Single Dumbbell 10 DB Snatches

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 Warm-up (No Measure) 2 Minutes Jump Rope With Stick 10 Pass Thrus 5 Around the World Each 10 Overhead Squats

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m Run 50 Single Unders 40 Mountain Climbers w/ 1 sec pause 20 Air Squats 200m Run

Widespread CrossFit – CrossFit Warm-up Warm-up (No Measure) 20 Banded Pull-aparts Overhead 10 KB Swing right arm 10 KBS Swing left arm 20 Banded Pull-aparts