Thurs

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

A) Flow Warm-up

B) Ankle/Hip/Shoulder Mobility

C) Movement WOD

a. Plate squat/Ankle mob/WB hip thrust/handstand kick-ups

b. Hip flexor pnf/1leg kb dl/triple ext. jumps