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Location
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Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
3/23/2017 - Crossfit Epically Awesome
Class
(All)
5:20 AM CrossFit
Open Gym 5:20AM-10:30AM
6:30 AM CrossFit
9:30 AM CrossFit
Lift Sesh w/ Jared 3PM-4PM
4PM-7:30PM Open Gym
4:10PM CrossFit
Foundations 5:20 PM
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
3/23/2017
Warm-up
10 min Cardio Warmup
Row/Run/Jump Rope for 10 minutes
WOD
Great Glutes of Fire
3x12 Barbell Squat. Heavy.
3x12 KB/DB Walking Lunge. Heavy.
3x12 Stiff-Legged Barbell Deadlift. Heavy.
3x12 Banded Glute Kicks on the Rig
Hardcore Parkour
3x20-50 Mountain Climbers
3x20-50 Rocky Sit-ups
3x15-50 Seconds L-Sit or Hang
3x20-50 Laying Leg Lifts
Yoga/Mobility
https://app.romwod.com/workout/extremity
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 23, 2017
Male Clients
Female Clients
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