CrossFit9 – CrossFit WOD
Warm-up
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
https://youtu.be/tzMU5zRG71Q
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