Announcements

ArtWalk Pop-Up May 13th!

We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!

Join us and come support fellow 9’er artists and marketeers.

If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com

CrossFit9 – CrossFit WOD

Bodybuilding

Bodybuilding (Weight)

A) Barbell Hip Thrust

4 x 8 @ RPE 8

Rest 90 sec between

Then, superset

B1) Double DB Z-Press

4 x 10

B2) Double DB Hammer Curl

4 x 10

Rest 90 sec between

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

40 DB Box Step Ups

40 DB Lunges

40 DB Sit-Ups
L1: bodyweight

L2: 1 x 35/25

L3: 1 x 50/35

Perform workout with a single DB

Extra Accessory

Core (Checkmark)

40-30-20-10 Toe touches

30 seconds Hollow body hold after each set