Post-Open BBQ! Friday, April 3rd! Be there or be square!
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
Write down your most memorable or inspiring moment from the 2015 Open and put it in the jar on Mel’s desk! We will be drawing and reading them at the BBQ on Friday and you could win a fun prize!! See you all Friday!

BCF Main – CrossFit

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Main WOD

Mobility and recovery (No Measure)

Band , ball, partner stretching


Metcon (No Measure)


A) Ankle Rom/Top of foot/shin mob.

B) Head/neck/upper torso mobility

C) Toe touch-dynamic squat-shin box-shin roll-tripod-bridge

work on connecting all movements.

D) 2 rounds Lizard Crawl-crab-hanging scap circles

E) Ring progression/above the bar work

F) specific band/ball/Active recovery in remaining time.

Categories: WOD

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