Athlete of the Week: Dave Bunce
Dave is a long time member of Blaze. He travels every week but still makes it to CrossFit whether he is in town or not.
“Dave”
5 rounds
500m Run
40 Push-Ups
30 Air Squats
20 Burpees
10 Pull-Ups
Today's WOD
Open Week 3
CrossFit Blaze – CrossFit
Warm-up
Warmup De Comp (No Measure)
:30 seconds each movement x 2 rounds
No rest between movements or rounds
Move at warmup pace
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans + Hamstring Stretch
(https://youtu.be/8veZcBi4ZMo)
Single Leg Glute Bridges (30 Each Side)
Single Unders
Air Squats
Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)
WOD
Open Road (AMRAP – Rounds and Reps)
AMRAP 20mins
30 Abmat Sit-ups
20 Wall Balls
100m Farmers Carry
Lvl 1- 14/10 , 35/25
Lvl 2- 20/14, 50/35
Or
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Finisher
Finisher Anti Rotation/Side Planks (No Measure)
10 Anti Rotation Band Pulls to Chest
:30s Side Plank
Each is per side
3 sets total
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