12.10.16 “Balls to the Walls”

December 09, 2016
Excited to have Bear Grips visiting CrossFit Bridgewater today to demo all there equipment!!! Stop by and try it out. They will be visiting the other locations soon!!!

Excited to have Bear Grips visiting CrossFit Bridgewater today to demo all there equipment!!! Stop by and try it out. They will be visiting the other locations soon!!!

FITNESS & PERFORMANCE
“Balls to the Walls”
METCON
3 Rounds
40 Wall Balls (20,14)
30 KB Swings (53,35)
20 Burpees
400m Run

***BRIDGEWATER ONLY***
***BEAR GRIPS WOD***
Test 1: AMRAP 2 Minutes Max Rope Climbs
Test 2: AMRAP 1 Minute Max Thrusters
Test 3: AMRAP :30 Max Pullups

“Bear Grips”
3 Rounds
1 Rope Climb
10 Clean and Jerks (115,80)
15 Pullups
20 Box Jumps (24,20)
30 Wall Balls (20,14)

SPORT & COMPETITION
A. GYMNASTICS
This will make you better at MUSCLE UPS and general Upper Body Pulling!!!
3 Rounds
5 Strict Weighted Pullups (25-70lbs)
rest :30 Seconds
7-10 Chest 2 Bars (choose based on ability to go UB all rounds)
rest :30 Seconds
7-10 Muscle Ups for Time (7 for females and beginners)
Rest 5 Minutes and then Repeat

B. METCON
3 Rounds
40 Wall Balls (20,14)
30 KB Swings (53,35)
20 Burpees
400m Run

C. MOBILITY
20-30 Minutes of Smashing, Flossing and Rolling

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  1. Willhuntforfood Reply

    Team rac
    Pete 21:53 12# ball
    Tim 23:00 rx
    Andy 24:06 rx

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