CrossFit9 – CrossFit WOD


Warm-up (No Measure)

2R for quality:

100 M ski

8 Sumo Inchworms

8 sciatic nerve glide -L

8 sciatic nerve glide -R

5 KB suitcase DL – L

5 KB suitcase DL – R
Sumo Inchworm- https://youtu.be/mB98Q9mFfoo

Sciatic Nerve Glide


Suitcase DL- https://youtu.be/0WPVOzTwCi4

Active Recovery Care (ARC)

Metcon (No Measure)

Load up an axle bar to 30% of 1RM of your deadlift, or use a KB or DB of around the same weight. Carries should be tough, and regrips are okay. Start on your weaker side. The length of the parking lot is 40 M.

The D-Ball march should be with knees high and no back bend. Keep the D-ball up at the chest so you have to give it a bear hug. (Not by your belly button.)

4R for quality:

Single Arm Farmer Carry 40 M – L

Single Arm Farmer Carry 40 M – R

:60 s D- Ball March