CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
2R:
200 M bike erg
10 cat-cows
10 alternating bird-dogs
5 suitcase DL / side
Active Recovery Care (ARC)
Metcon (No Measure)
25 minutes for quality:
400 M bike erg (nasal breathing)
:40 GHD sit-up hold
10 Back extensions (The slower, the better!)
:40 Back extension hold
10 Suitcase Deadlifts – L
10 Suitcase Deadlifts – R
GHD sit-up hold
https://youtu.be/rPSXVkvwHVs
Back extension: https://youtu.be/xMyFXMZ6Ch0
Back extension hold:
https://youtu.be/9e86BOBkLWI
Suitcase deadlifts:
https://youtu.be/1hcAoywwuRI