BCF Main – CrossFit

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Mobility and recovery (No Measure)

Band , ball, partner stretching

Metcon (No Measure)



A) Foot/Ankle/Lower leg mobility

Lacrosse ant. tib.

KB Gastroc/Soleus

Banded Posterior Tibia

Side Ankle Groins Stretch

B) Glute/Posterior hip capsule

Lacrosse hip

Hip opener

C) Neck/Trap

Banded trap lengthening

Lateral line mobility

Serratus/latissimus rolling.

D) Mobility Workout (3 rnds)

5 Med Ball Spirals

5 Plank Rotations

40′ Lizard Crawl

5 Wall Squats

40′ Shoulder Pack

Categories: WOD

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