200115 ARC

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CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R:

100 M ski

5 hip windups / side

:20 tabletop

:20 downward dog

Active Recovery Care (ARC)

Metcon (No Measure)

Set up in the parking lot. The length of the lot is 40 meters.

3R for quality:

• 10 suitcase DL – R

• 40 M single arm farmer march (2 count hold at the top of each step)- R

• 10 Suitcase DL – L

• 40 M single arm farmer march (2 count hold at the top of each step) – L

Cooldown

Metcon (No Measure)

3 minutes of nasal breathing.

That means you can lay down, sit down, and relax. Breathe lightly in and out of your nose.
Curious? Here’s a must-watch TEDx Talk on nasal breathing: https://youtu.be/mBqGS-vEIs0