Announcements

Thanksgiving Food Drive (11/1 – 11/28)

Free 9FIT workouts with a donation!

Bring friends, family, and non-perishable donations!

CrossFit9 – CrossFit WOD

Strength

Bench Press (9 sets:
5-5-3-3-3-1-1-1-1

)

Between sets, practice freestanding handstand hold

Metcon

Metcon (Time)

3 rounds for time:

400-m run

20 DB front rack walking lunges (35/50 lb)

10 handstand push-ups

– Use two dumbbells.
L1: db push press, or upside down practice

L2: 10 hspu

L3: 15 hspu

Cooldown (No Measure)

Foam roll calves and quads