Open Week 3

CrossFit Blaze – CrossFit

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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


Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts (


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


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 Anti Rotation/Side Planks (No Measure)

10 Anti Rotation Band Pulls to Chest

:30s Side Plank

Each is per side

3 sets total