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CF Lite 080914

Warmup:
5 minute foam roll
5 minute lacrosse ball or golf ball roll
400 m run
3 minute ascending slam balls (squats) and burpees
hip flexor stretches
WOD:
30 minute AMRAP:
sled pull (fwd/backward)
10 walking lunges
10 pullups/ring rows
10 situps
200 m medicine ball carry walk/run
10 kb swings
10 pushups
15 second plank

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