Happy Labor Day

CrossFit Blaze – CrossFit

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Warm-up

Warmup Deadlift Day (No Measure)

250m Run

:30s Per side Hamstring Stretch

(https://youtu.be/WeJm_UB9dfU)

10 Cossack Squats

10 Inchworms w/ Pushup

10 Single Leg toe touch (Airplanes)

30 Banded Goodmornings

10 Single Leg DL’s w/ empty bar

WOD

Dorian (Time)

For time in teams of 2 (solo do 1/2 reps):

800 meter Farmer Carry (pick loads)

100 Lunges (total steps)

100 Sit-ups

100 One Arm Snatches (same as farmer carry or pick)

800 meter Bumper Carry (45/25)

Rx+

800 meter Farmer Carry (pick loads)

100 Lunges (total steps)

800 meter Bumper Carry (45/25)

100 Sit-ups

800 meter Run

100 One Arm Snatches (same as farmer carry or pick)

Finisher

Fin- Agile 8 (No Measure)

Foam Roll:

1. Lats/ Under Arm Pits

2. IT Bands

3. Piriformis (Glutes)

4. Adductors to Groin

4. Quads

5. Quad stretch kneeling sitting tall

6. 10 x V-sit Rollovers

7. 10 x Groiners each side