BCF Main – CrossFit
Mobility and recovery (No Measure)
Band , ball, partner stretching
Metcon (No Measure)
11:30/4:30/5:30/6:30
Mobility/Skills
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