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CF Lite 141014

Warmup:
800 m run
-3-way knee against the wall
-leg swings
-4 part squat
-reverse lunge with rotation
-lateral lunge to crossover
-quadruped t-spine rotations (focus on keeping the back flat/tight core)
-single leg deadlift with reach (reach hip back and reach forward)
-flat back shoulder flexion
-arm circles (10 each way/arm)
Lift:
front squats
8×3
WOD:
“Nasty Girls”
3 rounds for time of:
50 Squats (to a medicine ball)
14 pullups
20 kb swings

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