CrossFit WOD – Thu, May 11

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