3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!

BCF Main – CrossFit

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Mobility and recovery (No Measure)

Band , ball, partner stretching


Metcon (No Measure)

11:30/4:30/5:30/6:30 Mobility w/Rich

A) Foot/Ankle/Shin/Wrist Mobility.

B) Flow (building on last week)

Toe Touch-Dynamic Squat-Glute Stretch-Shin Box-Shin Roll-Tripod-Hero Ext.-Cossack

C) Flow

Lizard-Bridge-Hang-Wall Squat

D) Tools of the trade

KB hip flexor/psoas, Box ankle mob/lacrosse hams, psoas circles.

Categories: WOD

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