CrossFit Lite 02/12/14

Warmup:
1.Foam Roll
-upper mid back
-lats and shoulders
2. 5 minute ascending:
1 burpee
1 slamball
1 shuttle run

2 burpees
2 slamballs
2 shuttle runs

Lift:
3 rounds:
10 dumbbell push press
10 pushups
10 dumbbell rollovers
WOD:
2 rounds:
60 sec on/ 60 sec rest:
row for calories
STEP DOWN box jumps (no bounding)
db push press
situps

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