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
Gymnastics
Gymnastics (Checkmark)
Bar Muscle Up Practice
Floor
– Hollow and Arch
– Alligator Rolls
Bar Basics
-Hollow and Arch on Bar
– Beat Swings
– Beat Throughs
Bar Progressions
– Pull Over
– Rise Ups (“hips to bar”)
– Jumping BMU/Hip to Bar/C2B/Pull-Up
– Bar Muscle Ups
Metcon
Metcon (Time)
8 Rounds
30 Double-unders
15 Wallballs*
3/2 Bar Muscle-ups
*If you break on Wallballs, then 5 burpees – Scale appropriately to go unbroken
L1: Single Under;10/8 lbs
L2: 30 DUs;
L3: 50 DUs
TC: 20 Minutes
Murph Finisher
Finisher (Checkmark)
400m Run
50 Air Squats
400m Run