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Crossfit Epically Awesome - CrossFit Epically AwesomeWOD and strategy"32-Pack" (4 Rounds for reps)Tabata: Single Arm Plank Glute Bridges Single Arm Plank Flutter Kicks (Hands underneath lower back) *Single Arm plank alternates on each interval (right hand up, left leg up,...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-uphttps://youtu.be/Vk6kQT8GGqU 30 Seconds Each Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) Air Squats Arch Hold [Video](https://youtu.be/uHWynZ3tmvU) Air Squats Hollow Hold [Video](https://youtu.be/EJvFiNvuuXw) Air Squats Sit-ups Air SquatsWOD and strategy"Tic Tac Toe Home Version (AMRAP - Rounds and...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up 2-3 Rounds 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds Medicine Ball Strict Press 30 Seconds Row Barbell Warmup 5 Good Mornings 5 Back Squats...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up1 Minute Easy Bike Active Samson [Video](https://youtu.be/jGVMgxjPORo) Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) [Video](https://youtu.be/azSyOG5vyTQ) 40 Seconds Moderate Bike Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ) Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 Seconds Faster...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up 30 Seconds Glute Bridges [Video](https://youtu.be/iRImeYTD2jU) Single Leg Glute Bridges (30 Seconds Each Side) [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y) Glute Bridge Walkouts [Video](https://youtu.be/gp4VBp8_WSY) Air Squats 30 Seconds Front Plank Alternating Bird Dogs [Video](https://youtu.be/yS3FoUwVV5E) Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8) Push-up to...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upWOD BRIEF + GROUP WARMUP (0:00 - 12:00) 30 Seconds Each Easy Bike Easy Row Easy Shuttle Runs Walking Spidermans [Video](https://youtu.be/tGxCop_0yRQ) Moderate Bike Moderate Row Moderate Shuttle Runs Walking Samson Stretch [Video](https://youtu.be/jGVMgxjPORo) Faster Bike...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Seconds Each PVC Pass Throughs [Video](https://www.youtube.com/watch?v=iLup2Kn9INM) PVC Overhead Squats Down Dog [Video](https://www.youtube.com/watch?v=pASLkvDHyxE) PVC Pass Throughs PVC Overhead Squats Up Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE) PVC Pass Throughs PVC Overhead Squats Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) *Get...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWOD and strategy"Double Dutch" (Time)5 Rounds: 12 Lateral Burpees Over Dumbbell 40 Double Unders 12 Single Dumbbell Box Step Ups (50/35 to 24"/20") 40 Double UndersGENERAL * Sunday workouts on CompTrain Class are designed...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-up30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo) Romanian Deadlifts [Video](https://youtu.be/ii2AQZTU-zY) Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ) Hang Muscle Cleans [Video](https://youtu.be/zm4QsiQz5XU) Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y) Strict Press & Reach [Video](https://youtu.be/qVARm-rvBgI) Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ) Good Mornings [Video](https://youtu.be/nYd6ePtMNBM) Active Samson [Video](https://youtu.be/jGVMgxjPORo)...
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Crossfit Epically Awesome - CrossFit Epically AwesomeWarm-upPartner Warmup **Buddy 1:** 1 Minute Row (Easy) **Buddy 2:** 1 Minute Squats to Medicine Ball [Video](https://youtu.be/3eRg0HyxNcI) **Buddy 1:** 45 Seconds Row (Moderate) **Buddy 2:** 45 Seconds Medicine Ball Slams [Video](https://youtu.be/KXCO6_6CAlc) **Buddy 1:** 30...
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