CrossFit9 – Active Recovery Care (ARC)

Active Recovery Care (ARC)

Metcon (No Measure)

20 minutes for quality, not speed:

• 10 x sumo inchworms w/ 3-count shoulder taps

• :30 s downward dog

• 10 alternating bird dogs, 2 count hold (Advanced: same-side bird dogs)

• 5 cat-cows

• 10 alternating dead bug (Hold each extension for 3 breaths. Break if you need to.)

• 20 tuck ups

• :30 s bent knee hollow hold
Sumo inchworm

https://youtu.be/mB98Q9mFfoo

Bent knee hollow hold:

https://youtu.be/3S24OMoTdas

Cooldown

Warm-up (No Measure)

3-5 minutes of Box Breathing

• 3-4 count inhale

• 3-4 count hold

• 3-4 count exhale

• 3- 4 count hold

https://youtu.be/GZzhk9jEkkI