CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R:

10 sumo inchworms

5 lateral step ups/ side

10 sampson lunges / side

10 DB Romanian DL

10 sciatic nerve glides / side

Active Recovery Care (ARC)

Metcon (No Measure)

3R:

10 Front rack step ups – L

10 Front Rack step ups – R

10 Romanian DL (Use DB or barbell),

Perform all reps at a weight heavy enough that the last few reps are tough but doable.
Front Rack step Up:

https://youtu.be/VFXG4ptR_tg

Romanian DL

https://youtu.be/37ZgW2HQ8LQ