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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Seconds Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y) Front Plank Active Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y) Spiderman + Hamstring Stretch [Click Here](https://youtu.be/8veZcBi4ZMo) Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E) Active Samson + Air Squat Inchworm...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upFoam Roller Dodgeball Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each....
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up1 Minute Easy Bike Glute Bridges [Click Here](https://youtu.be/iRImeYTD2jU) Lateral Box Step-ups (30s Each Leg) 40 Seconds Moderate Bike Single Leg Glute Bridges (20s Each Leg) Box Facing Step-ups 30 Seconds Faster Bike Glute Bridge...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upLINE DRILLS High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Seconds Easy Row Active Samson Moderate Row Active Spidermans Faster Row Push-up to Down Dog Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWOD and strategy"Bermuda Triangle" (AMRAP - Rounds and Reps)Teams of 3 AMRAP 25 200m Wreckbag Run (50/35) 7 Burpees 7 Deadlifts(205/135) *Next athlete begins round when runner returns
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Sec Each Easy Row Push up to Downward Dog Slow Air Squats Medium Row Wallball Presses (laying on back with light wallball) Air Squats Faster Row Wallball Ground to Overhead (Snatch) Jumping Air...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upPartner Rowling * 2000 meters for time split between two partners. * 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. * There...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up40 Seconds Double Under Practice Down Dog [Click Here](https://www.youtube.com/watch?v=pASLkvDHyxE) Easy Bike Double Under Practice Up Dog [Click Here](https://www.youtube.com/watch?v=OSgWJvZ6UaE) Moderate Bike Double Under Practice Active Dive-bombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8) Faster Bike *Partners Rotating Through 3 Stations...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Seconds PVC Pass Throughs Push-up to Down Dog [Click Here](https://www.youtube.com/watch?v=hPhA5b-P34Y) Push-up Plank Hold (On Hands) PVC Hang Power Snatches Push-up to Down Dog Alternating Bird Dogs [Click Here](https://youtu.be/yS3FoUwVV5E) PVC Power Snatches Push-up to...
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